TDEE Calculator

Total Daily Energy Expenditure (TDEE) is an estimate of the total calories you burn over a 24‑hour period. It includes three main components: Basal Metabolic Rate (BMR) — the energy required to keep vital functions running at rest; the Thermic Effect of Food (TEF) — the calories used to digest and process meals; and the energy expended through physical activity, which ranges from routine movement to structured exercise. Knowing your TDEE gives you a practical baseline for planning calorie targets for weight loss, maintenance, or muscle gain.

This calculator estimates BMR using a validated equation (Mifflin‑St Jeor) and then applies an activity multiplier that reflects your typical daily movement. While these formulas are widely used and evidence-based, they are population-level estimates and should be refined by tracking outcomes. Individual differences in genetics, body composition, and non‑exercise activity thermogenesis (NEAT) can cause real-world calorie needs to differ from the initial estimate.

Interpreting and using your TDEE

To maintain your current weight, aim to eat close to your estimated TDEE. To lose weight, create a moderate calorie deficit — commonly 10–20% below TDEE depending on your goals and timeline. For building muscle, a modest surplus of 5–15% paired with resistance training and adequate protein is typical. Use the estimate as a starting point and monitor progress over weeks to fine-tune intake.

Tracking and adjustment

Tracking food intake, energy levels, and weekly weight trends is the most reliable way to validate your TDEE estimate. Small daily calorie errors compound — focus on consistent week-to-week trends rather than day-to-day weight changes. If you do not see expected results after 2–3 weeks, adjust calories by small increments (100–200 kcal) and continue monitoring.

Limitations and common sources of error

• Overestimated activity level — choosing too high an activity multiplier inflates TDEE.
• Untracked intake — underestimated portions or overlooked snacks can offset deficits.
• Body composition changes — gaining muscle increases calorie needs; losing muscle reduces them.

This tool is intended as an actionable guide. It runs locally in your browser and does not transmit personal data. For tailored plans, especially if you have medical conditions or performance goals, consult a registered dietitian or clinician who can combine TDEE estimates with body composition analysis and lifestyle factors.