TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to find out how many calories you burn each day. Understanding your maintenance calories is the foundation for any weight loss, muscle gain, or body recomposition goal.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) — the energy needed for basic functions like breathing and circulation — with the calories burned through physical activity and digestion.
Your TDEE is also called your "maintenance calories" because eating this amount will keep your weight stable. To lose weight, you need to eat below your TDEE (caloric deficit). To gain weight or build muscle, you need to eat above it (caloric surplus).
How TDEE is Calculated
We use the Mifflin-St Jeor equation to calculate your BMR, which is considered the most accurate formula for most people. Your BMR is then multiplied by an activity factor based on your exercise frequency and lifestyle.
- Sedentary (1.2x): Little to no exercise, desk job
- Lightly Active (1.375x): Light exercise 1-3 days per week
- Moderately Active (1.55x): Moderate exercise 3-5 days per week
- Very Active (1.725x): Hard exercise 6-7 days per week
- Athlete (1.9x): Very hard exercise, physical job, or training twice daily
Using Your TDEE for Goals
Once you know your TDEE, you can set calorie targets based on your goals. For fat loss, a moderate deficit of 15-20% below TDEE is sustainable and effective. For lean muscle gain, a small surplus of 10-15% above TDEE provides energy for growth without excessive fat gain.
Remember that TDEE is an estimate. Track your weight trends over 2-3 weeks and adjust your intake if progress stalls. Your actual energy expenditure varies daily based on activity, sleep, stress, and other factors.