Evidence-Based Information
Based on Mifflin-St Jeor equation - Gold standard for calorie estimation
TDEE Calculator
Total Daily Energy Expenditure - Your Daily Calorie Needs
Your Daily Calorie Analysis
Weight Loss
-500 kcal from TDEE (~0.5kg/week)
Maintenance
Your current TDEE
Muscle Gain
+500 kcal from TDEE (Lean Bulk)
Additional Scenarios
-750 kcal from TDEE (~0.75kg/week)
Calories burned at complete rest
Safety Warning
TDEE Calculator: The Ultimate Guide to Your Daily Calorie Needs
When it comes to transforming your body—whether you want to lose fat, build muscle, or simply maintain your current physique—guessing is not a strategy. The secret to success isn't a magic pill or a specific food; it is Energy Balance.
Our Advanced TDEE Calculator eliminates the guesswork. By using the gold-standard Mifflin-St Jeor equation, we calculate exactly how much energy your body burns in a day. This number is your compass for nutrition planning.
🔍 What is TDEE? (Total Daily Energy Expenditure)
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period.
Many people confuse TDEE with BMR (Basal Metabolic Rate), but they are different. BMR is only the energy required to keep you alive if you were in a coma. TDEE, however, accounts for your entire life—your job, your workouts, your digestion, and even your fidgeting.
The 4 Components of Your Metabolism
To understand how our calculator works, you need to understand what makes up your TDEE. It consists of four distinct pillars:
Basal Metabolic Rate (BMR)
Energy for basic functions: breathing, circulation, cell production
NEAT
Non-Exercise Activity: walking, fidgeting, daily movements
TEF
Thermic Effect of Food: calories burned digesting food
EAT
Exercise Activity: planned workouts, sports, gym sessions
🧮 How We Calculate Your Numbers (The Science)
Our tool uses the Mifflin-St Jeor Equation, which major health organizations, including the American Dietetic Association, consider the most accurate formula for estimating calorie needs in the general population.
Step 1: Calculating BMR
First, we determine your baseline using the Mifflin-St Jeor equations:
For Men
For Women
Step 2: Applying the Activity Multiplier
Your BMR is then multiplied by an activity factor to find your TDEE. Be honest when selecting this option in the calculator for the best results.
| Activity Level | Multiplier | Description | Who is this for? |
|---|---|---|---|
| Sedentary | 1.2 | Little to no exercise | Desk jobs, students, very low movement days |
| Lightly Active | 1.375 | Light exercise 1-3 days/week | Teachers, sales floor workers, casual walkers |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week | Waiters, construction workers, consistent gym-goers |
| Very Active | 1.725 | Hard exercise 6-7 days/week | Athletes or physical jobs (farming, roofing) |
| Extra Active | 1.9 | Very hard exercise & physical job | Professional athletes or military training |
📉 How to Use Your TDEE for Weight Loss (Cutting)
To lose fat, you must be in a Caloric Deficit. This means eating fewer calories than your TDEE.
When you use our calculator, we provide two weight loss options:
Sustainable Weight Loss (-500 kcal)
This is the recommended standard. By eating 500 calories below your TDEE, you will theoretically lose about 0.5 kg (1 lb) per week.
- • Minimizes muscle loss
- • Preserves metabolism
- • Easier to maintain long-term
- • Better for hormone balance
Aggressive Weight Loss (-750 kcal)
This approach yields faster results (~0.75 kg per week) but is harder to maintain.
- • Faster visible results
- • Higher risk of muscle loss
- • Can increase hunger
- • May affect energy levels
Important Safety Warning
Never drop your calories too low. Our calculator respects the medical minimums: generally 1500 kcal for men and 1200 kcal for women. Eating below these levels can lead to nutrient deficiencies, muscle wasting, and a crashed metabolism (starvation mode).
📈 How to Use Your TDEE for Muscle Gain (Bulking)
To build muscle tissue, your body needs extra energy. This is called a Caloric Surplus.
The Sweet Spot (+500 kcal)
Our "Bulking" result adds 500 calories to your TDEE. This is the optimal starting point for most people.
Dirty Bulk (Not Recommended)
- • Eating everything in sight
- • Maximum muscle gain
- • Significant fat gain
- • Poor nutrient quality
Lean Bulk (Recommended)
- • Eating slightly above TDEE (200-300 kcal)
- • Steady muscle growth
- • Minimal fat gain
- • High-quality nutrition
🍎 Macronutrients: It's Not Just About Calories
While TDEE tells you how much to eat, Macronutrients (Macros) tell you what to eat. Once you have your TDEE number from the calculator above, you can split those calories into:
4 calories per gram
Essential for muscle repair and satiety
4 calories per gram
The body's primary fuel source
9 calories per gram
Vital for hormone regulation and brain health
Common Macro Splits:
Balanced Diet
Low Carb
High Performance
Frequently Asked Questions (FAQ)
Does my TDEE change every day?
Yes and no. Your BMR is relatively stable, but your activity level changes daily. However, for diet planning, it's best to use an average TDEE rather than recalculating it every single day.
Why am I not losing weight even though I'm eating below my TDEE?
This is the most common question. There are usually three reasons: Underestimating Intake (sauces, oils, snacks), Overestimating Activity (wrong multiplier selection), or Water Retention (high sodium/stress).
Should I eat back the calories I burn during exercise?
Generally, no. The activity multipliers (1.375, 1.55, etc.) in our calculator already account for your exercise. If you add gym session calories on top, you're double-counting and will likely overeat.
How often should I recalculate my TDEE?
As you lose weight, your body requires less energy. We recommend recalculating your TDEE for every 5 kg (10-12 lbs) of weight change to ensure your calorie deficit remains accurate.
What's the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is only the energy required to keep you alive if you were in a coma. TDEE accounts for your entire life—your job, workouts, digestion, and even your fidgeting.
Is Mifflin-St Jeor the most accurate formula?
Yes, major health organizations including the American Dietetic Association consider Mifflin-St Jeor the most accurate formula for estimating calorie needs in the general population.
What if my calculated calories are below 1200 (women) or 1500 (men)?
Our calculator respects medical minimums. If your calculated intake falls below these levels, we'll show a warning. Eating too few calories can lead to nutrient deficiencies, muscle loss, and metabolic slowdown.
Can I build muscle while losing fat?
Yes, especially for beginners or those returning to training. This is called 'body recomposition.' It requires adequate protein intake (1.6-2.2g per kg), strength training, and a modest calorie deficit (-250 to -300 calories).
Sources and References
The information and calculations on this page are based on established guidelines and research from leading health organizations. We are committed to providing accurate and transparent information.
- Mifflin, M. D., et al. (2005) - "A new predictive equation for resting energy expenditure in healthy individuals"
- Hall, K. D., et al. (2015) - "Quantification of the effect of energy imbalance on bodyweight"
- Academy of Nutrition and Dietetics - "Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity"
- Phillips, S. M., & Van Loon, L. J. (2011) - "Dietary protein for athletes: From requirements to optimum adaptation"
- World Health Organization - "Energy and protein requirements"
Take Control of Your Nutrition
Knowing your TDEE is the first step toward achieving any fitness goal. Whether you want to lose weight, build muscle, or simply maintain your current physique, this number gives you the power to make informed decisions about your nutrition.
Stop guessing and start tracking. Use our calculator as your personal nutrition compass, and watch as your body transforms through the power of science-backed calorie management.
Ready to discover your perfect calorie intake?
Calculate Your TDEE NowMedical Disclaimer: This TDEE Calculator is for informational and educational purposes only. The calculations provided are estimates based on population averages using the Mifflin-St Jeor equation. Individual metabolic rates can vary significantly due to genetics, medical conditions (like hypothyroidism), medications, body composition, and other factors. This tool is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine. The minimum calorie thresholds (1500 kcal for men, 1200 kcal for women) are general guidelines; individual needs may vary. Do not use this calculator if you are pregnant, breastfeeding, under 18, or have a medical condition that affects metabolism.