TDEE Calculator

About the TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure — the total number of calories your body burns in 24 hours, including everything from breathing and digestion to walking to work and exercising. Knowing your TDEE is the cornerstone of every effective fat-loss, muscle-gain, or maintenance plan because calories in versus calories out is what ultimately decides body composition change.

How TDEE is calculated

The calculator first estimates your Basal Metabolic Rate (BMR) — calories burned at complete rest — using the Mifflin-St Jeor equation, which research considers the most accurate for the general population. It then multiplies BMR by an activity factor (1.2 for sedentary, 1.375 for light exercise, 1.55 for moderate, 1.725 for very active, 1.9 for extreme) to arrive at your TDEE.

How to use it

1. Choose your unit system (metric or imperial).
2. Enter age, sex, height, and weight.
3. Select your activity level honestly — most people overestimate this step.
4. Read your TDEE and the suggested daily intake for fat loss (TDEE − 500), maintenance, or muscle gain (TDEE + 250).

Using TDEE for goals

For weight loss, eat 300–500 calories below TDEE daily — this produces about 0.5–1 lb (0.25–0.5 kg) loss per week, which is sustainable and preserves muscle. For muscle gain, eat 200–300 calories above TDEE with adequate protein (1.6–2.2 g per kg bodyweight) and progressive resistance training. For maintenance, eat at TDEE.

Limits and privacy

TDEE is an estimate, not a measurement. Real expenditure varies day to day with sleep, stress, NEAT (fidgeting), and meal thermogenesis. Use the number as a starting point and adjust based on real-world results over 2–3 weeks. All calculations happen in your browser — no personal health data leaves your device.

Tamer Baghdadi

CEO / Co-Founder