What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It's the single most important number for weight management. Eat at your TDEE and your weight stays stable. Eat below it to lose fat. Eat above it to gain muscle.
How TDEE Is Calculated
TDEE = BMR × Activity Factor. Your BMR (Basal Metabolic Rate) is estimated using the Mifflin-St Jeor equation, which has been shown to be the most accurate formula for most adults in multiple clinical studies (Mifflin MD et al., American Journal of Clinical Nutrition, 1990).
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
Frequently Asked Questions
TDEE is the total calories your body burns in a day including rest metabolism, all physical activity, and digestion. It's your maintenance calorie level — eating at TDEE keeps your weight stable.
Different calculators use different formulas (Harris-Benedict vs. Mifflin-St Jeor) and round differently. This calculator uses Mifflin-St Jeor, which research shows is most accurate for modern adults. Individual metabolism can also vary ±10% from any formula.
A deficit of 250–500 calories/day (0.5–1 lb of fat loss per week) is sustainable and preserves muscle. Never eat below your BMR for extended periods — this slows metabolism and causes muscle loss.
Recalculate every 4–8 weeks during active weight change, or after significant changes in activity level. As you lose weight, your TDEE decreases — update it to keep making progress.