What is TDEE?
Total Daily Energy Expenditure, usually shortened to TDEE, is an estimate of how many calories your body burns in a full day. It includes the energy used to keep you alive at rest, plus the calories used through normal movement, work, walking, training and digestion. For most people, TDEE is the best starting point for planning maintenance, fat-loss or muscle-gain calories.
How this TDEE calculator works
The calculator first estimates your Basal Metabolic Rate (BMR) — the energy your body uses at rest for breathing, circulation, temperature regulation and cellular activity — then multiplies it by your selected activity level to estimate TDEE.
Mifflin-St Jeor formula
When body fat percentage is not entered, the calculator uses the Mifflin-St Jeor equation, based on sex, age, weight and height. It works well as a general starting estimate for most adults.
Katch-McArdle formula
When body fat percentage is entered, the calculator uses a lean-mass-based estimate. This helps people whose body composition differs from average, such as trained athletes. If you don't know your body fat percentage, leaving it blank is fine.
How to use your TDEE result
To maintain weight, start with your TDEE. For fat loss, a moderate deficit is usually more sustainable than an aggressive cut. For muscle gain, a small surplus with strength training is usually more practical than a large one. The full report page compares every major formula side by side so you can see the realistic range, not just one number.
How accurate is a TDEE calculator?
Every TDEE result is an estimate. Real needs vary with genetics, non-exercise movement, job demands, sleep, stress, health, medication, training volume and tracking accuracy. Treat the number as a starting point and adjust based on real progress — that's exactly what the calibration tool above is for.
Safety and medical disclaimer
This website is for educational planning only. It does not provide medical advice, diagnosis or treatment. People with medical conditions, pregnancy, eating-disorder risk, very low body weight or major diet concerns should speak with a qualified professional before making significant calorie or exercise changes.
Frequently asked questions
What is TDEE?
TDEE is the estimated number of calories your body burns in a full day after normal activity is included.
Is TDEE the same as BMR?
No. BMR estimates calories burned at rest. TDEE includes BMR plus activity and daily movement.
Should I enter body fat percentage?
Only if you have a reasonable estimate. If you're not sure, leave it blank.
Can I use this for weight loss?
Yes, as a starting point for a moderate deficit — but it isn't medical advice.