TDEE Calculator
Calculate your Total Daily Energy Expenditure and discover your maintenance calories
Advanced Scientific Explanation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy individuals. The formula was developed in 1990 and has been validated against indirect calorimetry measurements.
BMR Calculation:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TDEE Calculation:
TDEE = BMR × Activity Multiplier
The activity multiplier accounts for your daily physical activity level, from sedentary to super active.
Your Energy Expenditure
Your personalized calorie targets will appear here
🔥 Calorie Targets
💪 Nutrition Recommendations
Macronutrient Balance
Aim for balanced macros: 45-65% carbohydrates, 20-35% fats, and 10-35% protein. Adjust based on your goals and activity level.
Hydration
Drink at least 2-3 liters of water daily. Proper hydration supports metabolism and helps with appetite regulation.
Meal Timing
Consider spreading your calories across 3-4 meals. Consistent meal timing can help regulate hunger and energy levels.
Track & Adjust
Monitor your progress weekly. Adjust calories by 100-200 if you're not seeing expected changes after 2-3 weeks.
Important Medical Disclaimer
This TDEE calculator provides estimates based on established equations and should be used as a starting point for nutritional planning. Individual calorie needs can vary based on genetics, body composition, health conditions, and other factors. These calculations are not appropriate for pregnant or breastfeeding women, growing adolescents, or individuals with certain medical conditions. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have health concerns.
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❓ TDEE & Calorie FAQs
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR), physical activity, and the thermic effect of food. Understanding your TDEE is crucial for weight management because it tells you how many calories you need to maintain your current weight. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more. This calculator helps you establish these targets based on scientifically validated equations.
The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, with studies showing it's about 90% accurate for most people. It's more precise than older formulas like Harris-Benedict because it was developed using a broader sample of both normal weight and overweight individuals. However, individual variations in metabolism, body composition, thyroid function, and other health conditions can affect accuracy. For the most precise measurement, indirect calorimetry is recommended, but for most practical purposes, Mifflin-St Jeor provides excellent estimates.
Activity multipliers account for your daily physical activity: Sedentary (1.2): little or no exercise, desk job. 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. Super active (1.9): very hard exercise and physical job. Choose based on your honest assessment of weekly activity, not just exercise sessions but also daily movement like walking, standing, and non-exercise activity thermogenesis (NEAT). Most people overestimate their activity level, so when in doubt, choose a lower multiplier.
You should recalculate your TDEE whenever your circumstances change significantly: after losing or gaining 10-15 pounds, when changing activity levels substantially, with significant changes in muscle mass, or every 3-6 months as part of regular health assessment. Your TDEE decreases as you lose weight because a smaller body requires fewer calories to maintain itself, which is why weight loss often plateaus without calorie adjustments. Similarly, building muscle can increase your TDEE over time as muscle tissue is metabolically more active than fat tissue.