TDEE calculator
Your TDEE, or Total Daily Energy Expenditure, is the number of calories your body burns in a typical day. Enter your stats below to get an estimate, then use it as your starting point for cutting, maintaining, or building muscle.
How is TDEE calculated?
This calculator first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor based on how much you train each week. A 2005 review of predictive equations found Mifflin- St Jeor the most consistently accurate of the common options for healthy adults, though any equation can be meaningfully off for an individual, and activity multipliers are broad averages.
Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." The American Journal of Clinical Nutrition, 1990. Read the study ↗ Accuracy review: Frankenfield D, Roth-Yousey L, Compher C. "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review." Journal of the American Dietetic Association, 2005. Read the review on PubMed ↗
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate plus the calories burned through daily activity and exercise.
How is TDEE calculated?
This calculator estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier based on how often you train each week.
Should I eat at my TDEE?
Eating at your TDEE keeps your weight roughly stable. Eat below it to lose weight, or above it to gain weight and support muscle growth.
How accurate is a TDEE calculator?
Treat it as a starting estimate, not a measurement. A 2005 review of the common resting-metabolism equations found Mifflin-St Jeor landed close to measured values more often than the others, but it still misses by more than 10% for some people, and the activity multiplier adds more uncertainty on top. The reliable way to find your real maintenance level is to eat a consistent amount for 2-3 weeks, watch your average weight trend (daily weigh-ins swing with water), and adjust from there.