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TDEE Calculator

Calculate your Total Daily Energy Expenditure & personalized macro breakdown

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Mifflin-St Jeor Equation | Used by 10,000+ people | 100% Free, No Signup

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day. It includes your Basal Metabolic Rate (BMR) — the energy needed just to keep your body alive at rest — plus the calories burned through physical activity, exercise, and digesting food. Knowing your TDEE helps you plan your nutrition: eat below it to lose weight, at it to maintain, or above it to gain.
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: the same formula minus 161 instead of plus 5. This equation was published in 1990 and is recommended by the Academy of Nutrition and Dietetics.
It depends on your goals. A Balanced split (50/30/20) works for most people. High Protein (30/40/30) is great for muscle building. Low Carb (25/35/40) can help with fat loss. Keto (5/25/70) is an extreme low-carb approach. Use the diet selector above to see how each plan changes your macros.
The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual variation exists due to genetics, body composition, and metabolic differences. Use your TDEE as a starting point and adjust based on real-world results over 2-3 weeks. If you're not seeing expected changes, try adjusting by 100-200 calories.
To lose weight safely, eat about 500 calories below your TDEE. This creates a deficit that leads to approximately 0.5 kg (1 lb) of weight loss per week. For example, if your TDEE is 2,200 kcal, aim for 1,700 kcal daily. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to breathe, circulate blood, and maintain organs. TDEE adds your daily activity, exercise, and food digestion on top of BMR. TDEE is always higher. You should base your diet on TDEE, not BMR, since you're never completely at rest all day.
Sedentary adults need about 0.8g per kg of body weight. For regular exercisers, aim for 1.2-1.6g per kg. For intense training or muscle building, target 1.6-2.2g per kg. A 70kg person needs between 56g (sedentary) and 154g (intense training) of protein daily.
For muscle gain, eat 300-500 calories above your TDEE (caloric surplus). Prioritize high protein (1.6-2.2g per kg body weight) and combine with resistance training. A "lean bulk" with a smaller surplus of 200-300 calories minimizes fat gain while still building muscle. Track macros and adjust weekly based on progress.

Understanding Your TDEE: The Complete Guide

Your Total Daily Energy Expenditure (TDEE) is the single most important number for reaching any fitness goal — whether you want to lose fat, build muscle, or maintain your current weight. Unlike generic calorie guidelines (like the often-cited 2,000 calories/day), your TDEE is personalized to your body, age, gender, and activity level.

How TDEE Works

TDEE is made up of four components: BMR (60-70% of total), the Thermic Effect of Food (~10%), Exercise Activity (15-30%), and Non-Exercise Activity Thermogenesis (NEAT) — things like walking, fidgeting, and standing. Our calculator uses the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics considers the gold standard for estimating BMR.

TDEE for Weight Loss

To lose weight, create a caloric deficit by eating 300-500 calories below your TDEE. A 500-calorie deficit results in roughly 0.5 kg (1 lb) per week of weight loss. Our calculator shows your exact "Cut" calories. For faster results, combine a moderate deficit with increased activity rather than extreme restriction.

TDEE for Muscle Gain

Building muscle requires a caloric surplus — typically 200-500 calories above TDEE. Pair this with adequate protein (1.6-2.2g per kg body weight) and progressive resistance training. Our "Bulk" option adds 500 calories to your TDEE, and the High Protein macro preset ensures optimal protein distribution.

Why Macros Matter

Calories determine whether you gain or lose weight, but macronutrient ratios determine what kind of weight you gain or lose. Higher protein preserves muscle during a cut. Adequate carbs fuel workouts. Healthy fats support hormones. Use our macro calculator to find the right split for your goals — choose from Balanced, Low Carb, High Protein, Keto, or create a custom ratio.

Tips for Accuracy

  • Be honest about your activity level — overestimating is the #1 mistake
  • Recalculate every 2-4 weeks as your weight changes
  • Track for 2 weeks before adjusting — daily weight fluctuates
  • Use the Zigzag Calorie Cycling feature to prevent metabolic adaptation
  • Log your meals daily using our built-in food tracker above

Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation for educational purposes only. Results are not a substitute for professional medical advice. Individual calorie needs vary based on genetics, body composition, medical conditions, and medications. Consult a healthcare provider or registered dietitian before making significant changes to your diet or exercise routine. If you have a medical condition, eating disorder, or are pregnant/nursing, seek professional guidance.

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