TDEE Calorie Calculator

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you set accurate calorie goals for weight loss, maintenance, or muscle gain.

We use the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. Your BMR is then multiplied by an activity factor based on your exercise habits to get your TDEE.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE includes your BMR plus all additional calories burned through physical activity, exercise, and digesting food.

The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual variations in metabolism, muscle mass, and genetics can affect actual calorie needs. Use the result as a starting point and adjust based on your real-world results over 2-3 weeks.

Yes, eating 300-500 calories below your TDEE creates a moderate deficit that leads to steady, sustainable weight loss of about 0.5-1 pound per week. Avoid going more than 1000 calories below your TDEE, as this can slow your metabolism and lead to muscle loss.