TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR (basal metabolic rate), physical activity, and the thermic effect of food. Knowing your TDEE is essential for setting calorie targets for any fitness goal.

The Mifflin-St Jeor equation is widely regarded as the most accurate BMR formula for most people. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.

The Mifflin-St Jeor equation has been validated in clinical settings and is considered accurate within 10% for most healthy adults. However, individual factors like muscle mass, hormonal conditions, and metabolic adaptations can cause actual needs to differ. Use TDEE as a starting point and adjust based on real-world results.

Choose based on your typical week: Sedentary = desk job, no exercise; Lightly Active = light exercise 1-3 days; Moderately Active = moderate exercise 3-5 days; Very Active = hard exercise 6-7 days; Extra Active = athlete or physical labor job. When in doubt, choose one level lower — most people overestimate their activity.

A deficit of 300-500 calories below TDEE is recommended for sustainable fat loss (about 0.5-1 lb per week). Larger deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation. Avoid cutting below 1,200 calories for women or 1,500 calories for men without medical supervision.

A surplus of 200-500 calories above TDEE supports muscle growth. A "lean bulk" of +200-300 calories minimizes fat gain. Combine with progressive resistance training and adequate protein (1.6-2.2g per kg of body weight) for optimal results.