TDEE Calculator
Total Daily Energy Expenditure: Your maintenance calories.
Weight Loss
1479 kcal
-0.5kg per week
Weight Gain
2479 kcal
+0.5kg per week
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Mifflin-St Jeor Equation
Our calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate formula for predicting BMR in modern populations. It accounts for your weight, height, age, and biological sex to determine the energy required to maintain basic physiological functions at rest.
Activity Multipliers
Your TDEE is heavily influenced by your "Non-Exercise Activity Thermogenesis" (NEAT) and intentional exercise. We use standardized multipliers:
- Sedentary: BMR x 1.2
- Lightly Active: BMR x 1.375
- Moderately Active: BMR x 1.55
- Very Active: BMR x 1.725
Tracking Progress
Since TDEE is an estimate, it's best used as a starting point. Monitor your weight and energy levels over 2-3 weeks. If you're not seeing the desired change, adjust your daily intake by 100-200 calories and reassess.
How to Use
- Enter your age, gender, weight (kg), and height (cm).
- Select your current Activity Level from the dropdown menu.
- Click "Calculate TDEE" to see your total daily energy expenditure and recommended calorie targets for weight loss or gain.
Frequently Asked Questions
How accurate is the TDEE calculation?
TDEE is an estimate based on averages. While the Mifflin-St Jeor equation is highly accurate, individual metabolisms vary. Use this number as a starting baseline and adjust based on real-world results.
Should I eat below my BMR to lose weight?
It is generally not recommended to eat below your BMR without medical supervision, as your body requires this minimum energy just to sustain vital organ functions.