Calculate your Total Daily Energy Expenditure to understand how many calories your body burns each day based on your activity level.
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a single day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation of any nutrition plan, whether your goal is weight loss, muscle gain, or maintenance.
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating BMR. Your BMR is then multiplied by an activity factor that accounts for your daily movement and exercise habits. The result is your estimated TDEE: the number of calories you need to maintain your current weight.
To lose weight, eat fewer calories than your TDEE (typically a 10-20% deficit). To gain muscle, eat slightly above your TDEE (a 5-10% surplus). To maintain weight, eat approximately at your TDEE. These are starting points, adjust based on your results over 2-3 weeks.
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