TDEE Calculator
Calculate your total daily energy expenditure and caloric needs based on your goals.
Your TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in 24 hours, activity included. It's the single most important number in your nutrition: without it, building muscle or losing fat is like driving blindfolded. Our calculator estimates it using the Mifflin-St Jeor equation, the most accurate one validated by research.
Once you know your TDEE, everything becomes logical: eat below it to lose weight, above it to gain, around it to maintain. The catch is knowing the right starting point — which is exactly what this tool gives you.
How TDEE is calculated
The calculation happens in two steps. First we estimate your basal metabolic rate (BMR) — the calories burned at complete rest — via the Mifflin-St Jeor equation: for men, BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5; for women, the final +5 becomes −161. Published in 1990, it's now considered the most reliable for the general population.
Then we multiply BMR by an activity factor to get TDEE. That factor reflects your real daily expenditure, from getting around to training sessions.
Activity factors, without kidding yourself
The most common mistake is overestimating your activity level. Be honest: three lifting sessions a week don't make you "very active" if the rest of your day is sedentary.
- Sedentary (× 1.2): desk job, little or no exercise.
- Lightly active (× 1.375): light exercise 1–3 days per week.
- Moderately active (× 1.55): moderate exercise 3–5 days per week. This fits most regular lifters.
- Very active (× 1.725): intense exercise 6–7 days per week.
- Extremely active (× 1.9): physical job plus daily training.
Using your TDEE for your goal
To cut, create a deficit of 300–500 kcal below your TDEE: enough to lose fat without sacrificing muscle or energy. A more aggressive deficit speeds up loss but raises the risk of muscle loss and fatigue.
To bulk, aim for a surplus of 200–400 kcal above TDEE. Beyond that, the extra gain goes mostly to fat, not muscle. TDEE is only a starting point: weigh yourself weekly and adjust by 100–200 kcal based on how your weight actually moves.
Frequently Asked Questions
How often should I recalculate my TDEE?+
Recalculate it every 3–4 kg (7–9 lb) of weight change, because your metabolism adjusts. Whether cutting or bulking, your TDEE shifts with body weight — freezing it for too long throws off your numbers.
Why doesn't my estimated TDEE match reality?+
The equations give a statistical average; your real metabolism can vary by 5–10%. The decisive test: eat at your estimated TDEE for two weeks and watch your weight. If it moves, adjust by 150 kcal.
Does TDEE include my workouts?+
Yes — that's the whole point of the activity factor: it already includes your training. So don't separately add the calories burned at the gym, you'd be double-counting them.
Mifflin-St Jeor or Harris-Benedict?+
Mifflin-St Jeor (1990) is newer and more accurate than Harris-Benedict (1919, revised 1984) for today's population. That's why our calculator uses Mifflin-St Jeor by default.