TDEE Calculator

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns every day. It includes your Basal Metabolic Rate (BMR) — the energy needed for basic functions like breathing and circulation — plus the calories burned through physical activity, digestion, and non-exercise movement.

Understanding your TDEE is the foundation of any nutrition plan. Whether you want to lose fat, build muscle, or maintain your weight, knowing how many calories your body needs each day allows you to make informed decisions about your diet.

How We Calculate Your TDEE

Our calculator is based on the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population by the Academy of Nutrition and Dietetics. We then enhance it with a body composition adjustment that accounts for differences in muscle mass and body fat, giving you a more personalized result than a standard TDEE calculator.

Your BMR is then multiplied by an activity factor to estimate your total daily calorie expenditure:

Body Composition Adjustment

Unlike most TDEE calculators, we also factor in your body composition. Two people at the same weight can have very different metabolic rates — a muscular person burns more calories at rest than someone with a higher body fat percentage. Our calculator adjusts your TDEE by ±7% based on body composition.

How to Use Your TDEE Results

For Weight Loss

To lose weight, eat fewer calories than your TDEE. A moderate deficit of ~500 kcal/day leads to approximately 0.5 kg (1 lb) of fat loss per week. Our calculator automatically applies a safe deficit while respecting minimum calorie floors (1,200 kcal for women, 1,500 kcal for men) to ensure you get adequate micronutrients.

For Muscle Gain

To build muscle, eat slightly more than your TDEE. A modest surplus of ~275 kcal/day supports muscle growth while minimizing fat gain. This is often called a "lean bulk" approach — enough extra energy to fuel muscle protein synthesis without excessive fat storage.

For Maintenance

Eating at your TDEE means you'll maintain your current weight. This is useful for body recomposition — where you focus on improving your physique by building muscle and losing fat simultaneously at a slow rate.

Understanding Your Macro Targets

Beyond total calories, the distribution of macronutrients (protein, carbs, and fat) plays a crucial role in achieving your goals. Our calculator provides personalized macro targets based on the latest sports nutrition research:

• Protein: 1.8–2.2 g/kg body weight depending on goal. Higher during a cut to preserve muscle mass, moderate during a bulk since excess protein isn't needed for growth.
• Carbs: Fills the remaining calories after protein and fat. Carbs fuel your workouts, support recovery, and are your brain's preferred energy source.
• Fat: Set at 27.5% of total calories. Essential for hormone production, vitamin absorption, and cell function. Women have a minimum fat floor of 0.6 g/kg for hormonal health.

BMR vs. TDEE: What's the Difference?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep you alive. Think of it as the energy cost of breathing, pumping blood, and maintaining body temperature.

TDEE is your BMR plus all additional energy expenditure: walking, exercising, digesting food, and even fidgeting. For most people, TDEE is 20–75% higher than BMR depending on activity level. You should never eat below your BMR for extended periods.

Why the Mifflin-St Jeor Equation?

Developed in 1990, the Mifflin-St Jeor equation has been validated by numerous studies as the most accurate predictive equation for estimating BMR in both normal-weight and overweight individuals. The American Dietetic Association recommends it as the best starting point for estimating energy needs. Compared to the older Harris-Benedict equation (1919), Mifflin-St Jeor accounts for modern lifestyle differences and provides estimates that are within 10% of measured values for most people.

We chose Mifflin-St Jeor as the scientific foundation for our formula, then built on top of it with adjustments for body composition (±7%) and goal-specific macro splits. The result is a more complete picture of your calorie needs than the base equation alone can provide.