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TDEE Calculator

Find out exactly how many calories you burn per day.
Essential for weight loss, gain, or maintenance.

Mifflin-St Jeor + Activity Factor

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What Is Total Daily Energy Expenditure?

TDEE is the cornerstone of any evidence-based nutrition plan — whether your goal is weight loss, muscle gain, or maintenance.

BMR (~60–75%)

Calories burned at rest for vital functions

TEF (~10%)

Thermic effect of food — digesting and processing meals

NEAT (~15–30%)

Non-exercise activity thermogenesis — fidgeting, walking, daily tasks

Exercise (~5–20%)

Intentional workouts and sports activity

Your TDEE is the sum of all four components. Knowing your TDEE lets you make precise dietary decisions: eat below it to lose fat, above it to gain muscle, or at it to maintain your current weight. Combine this with our calorie calculator and BMI calculator for a complete picture.

Common Questions

TDEE Frequently Asked Questions

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including BMR plus all physical activity. Eating at your TDEE maintains your current weight.
How do I calculate TDEE?
TDEE = BMR × Activity Factor. Activity factors range from 1.2 (sedentary) to 1.9 (very active). For example, a BMR of 1,500 kcal with moderate activity (×1.55) gives a TDEE of ~2,325 kcal/day.
How many calories should I eat to lose weight?
Eat approximately 500 calories below your TDEE per day to lose about 0.5 kg per week. Avoid deficits larger than 1,000 kcal/day to prevent muscle loss and metabolic slowdown.
What activity level should I choose?
Be honest. Sedentary = desk job, little exercise. Lightly active = 1–3 days/week light exercise. Moderately active = 3–5 days/week. Very active = hard exercise 6–7 days/week. Extra active = physical job plus hard daily training.
Why isn't my weight changing at my TDEE?
TDEE estimates can be off by 10–20%. Track your actual calorie intake accurately for 2–3 weeks and adjust based on real body weight changes. Metabolic adaptation can also occur during prolonged dieting.

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