TDEE Calculator
Estimate how many calories your body burns daily based on age, weight, height, gender, and activity level.
Calculate TDEE
Enter your details to estimate daily calorie expenditure.
Formula
This calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate (BMR), then adjusts for activity level.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a full day, including movement, exercise, and normal bodily functions.
Why TDEE matters
Understanding your TDEE helps guide fat loss, maintenance, or muscle gain goals by estimating calorie needs more accurately.
Training insight
Most people underestimate how important consistency is. Quietly, long-term calorie balance matters more than short bursts of extreme dieting.
You may also find our 1RM Calculator or Boxing Calorie Calculator useful.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at rest, while TDEE includes daily movement, exercise, and activity. TDEE gives a fuller estimate of your daily calorie needs.
Is this TDEE calculator accurate?
This calculator provides a useful estimate using the Mifflin-St Jeor equation and an activity multiplier. Actual calorie needs can vary based on metabolism, muscle mass, training volume, and lifestyle.
Should I eat exactly at my TDEE?
TDEE is best used as a starting point. If your weight changes faster or slower than expected, adjust your calorie intake gradually based on real-world progress.
How do I use TDEE for fat loss?
To lose fat, most people eat slightly below their estimated TDEE. A moderate calorie deficit is usually easier to sustain than an extreme diet.
How do I use TDEE for muscle gain?
To gain muscle, many people eat slightly above their estimated TDEE while following a consistent strength training plan.
Does activity level affect TDEE?
Yes. Activity level has a major effect on TDEE because movement and exercise increase the number of calories your body burns each day.