What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) — calories burned at rest — with energy used for physical activity, digestion, and non-exercise movement. TDEE is the cornerstone of every weight management plan.

How Is TDEE Calculated?

TDEE = BMR × Activity Multiplier. This calculator uses the Mifflin-St Jeor equation for BMR — Men: 10×kg + 6.25×cm − 5×age + 5; Women: 10×kg + 6.25×cm − 5×age − 161 — and multiplies it by your activity factor (1.2 sedentary through 1.9 athlete).

Using TDEE for Your Goals

Weight loss: eat 300–500 calories below TDEE and don't go below BMR. Maintenance: eat at TDEE. Muscle gain: eat 300–500 calories above TDEE with strength training. Recalculate every 5–10 kg of weight change, and be honest about your activity level — most people are Light or Moderate.