🔥 TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through activity. Knowing your TDEE helps you determine how many calories to eat to lose weight, maintain, or gain muscle.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE multiplies BMR by an activity factor to account for daily movement and exercise.

The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for most people, with research showing it predicts actual resting metabolic rate within about 10%. Individual factors like muscle mass, hormones, and genetics can cause variation.

A deficit of approximately 500 calories per day below your TDEE will result in about 1 lb (0.45 kg) of weight loss per week. Avoid going below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.