TDEE Calculator

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a single day, accounting for your basal metabolic rate (the energy needed just to stay alive), physical activity, and the thermic effect of food (energy used to digest what you eat).

Understanding your TDEE is the foundation of any nutrition plan. Whether you want to lose fat, build muscle, or maintain your current weight, your TDEE tells you the calorie baseline to plan around.

How is TDEE calculated?

This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR formula for the general population. It was published in 1990 and has since become the gold standard used by dietitians and fitness professionals.

TDEE vs BMR — What's the difference?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just breathing, circulating blood, and maintaining organs. Think of it as the calories you'd burn if you stayed in bed all day.

TDEE takes your BMR and adds the calories burned through daily movement, exercise, and digestion. For most people, TDEE is 20-70% higher than BMR depending on how active you are. Your TDEE is what you should actually eat around — not your BMR.

How to use your TDEE

• 1To lose fat: Eat 300-500 calories below your TDEE. This creates a moderate deficit that preserves muscle while burning fat — roughly 0.5-1 lb per week.
• 2To maintain weight: Eat at your TDEE. Your weight will stay roughly the same, and you can focus on body recomposition by training hard and eating enough protein.
• 3To build muscle: Eat 250-500 calories above your TDEE. A smaller surplus (lean bulk) minimizes fat gain while still providing enough fuel for muscle growth.
• 4Prioritize protein: Regardless of your goal, aim for 0.7-1g of protein per pound of body weight to support muscle maintenance and recovery.