TDEE Calculator

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food.

Knowing your TDEE is essential for any fitness goal. To lose weight, eat fewer calories than your TDEE. To gain muscle, eat more. To maintain, match your intake to your TDEE.

How is TDEE Calculated?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR by the American Dietetic Association:

Your BMR is then multiplied by an activity factor to get your TDEE:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (1-3 days/week): BMR x 1.375
• Moderately active (3-5 days/week): BMR x 1.55
• Very active (6-7 days/week): BMR x 1.725
• Extra active (twice per day / physical job): BMR x 1.9

TDEE for Weight Loss

A common approach to weight loss is to eat 300-500 calories below your TDEE. This creates a moderate calorie deficit that promotes fat loss while preserving muscle mass. A 500-calorie daily deficit leads to approximately 1 pound (0.45 kg) of weight loss per week.

Avoid extreme deficits (more than 1,000 calories below TDEE), as they can lead to muscle loss, metabolic slowdown, and nutritional deficiencies.

TDEE for Muscle Building

To build muscle, aim to eat 200-500 calories above your TDEE (a caloric surplus). This provides the extra energy needed for muscle protein synthesis. Combine this with a strength training program and adequate protein intake (1.6-2.2g per kg of body weight) for optimal results.

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