About Our TDEE Calculator

Understanding the science behind your daily calorie needs

What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus the calories burned through physical activity, exercise, and daily movements.

TDEE Components:

  • BMR (60-75%): Calories burned at rest for basic bodily functions
  • Physical Activity (15-30%): Planned exercise and sports
  • NEAT (15-30%): Non-exercise activity thermogenesis (daily movements)
  • TEF (8-15%): Thermic effect of food (digestion)
The Mifflin-St Jeor Equation

Our calculator uses the Mifflin-St Jeor equation, developed in 1990 and considered the most accurate formula for calculating BMR in healthy individuals.

For Men:

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

For Women:

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

This equation has been validated through numerous studies and provides accuracy within ±10% for most individuals.

Activity Level Multipliers

To calculate TDEE, we multiply your BMR by an activity factor that represents your lifestyle and exercise habits:

Sedentary (1.2): Little to no exercise
Lightly Active (1.375): Light exercise 1-3 days/week
Moderately Active (1.55): Moderate exercise 3-5 days/week
Very Active (1.725): Hard exercise 6-7 days/week
Extremely Active (1.9): Very hard exercise, physical job
Calorie Recommendations

Based on your TDEE, we provide calorie recommendations for different goals:

Fat Loss (Cutting)

TDEE - 300-500 calories for sustainable weight loss

Maintenance

TDEE calories to maintain current weight

Muscle Gain (Bulking)

TDEE + 300-500 calories for lean muscle growth

Important Disclaimers
  • TDEE calculations are estimates and individual results may vary
  • Factors like genetics, hormones, and medical conditions can affect metabolism
  • Monitor your progress and adjust calories based on real-world results
  • Consult healthcare professionals for personalized nutrition advice
  • This calculator is for educational purposes and not medical advice