TDEE Calculator

What Is TDEE and Why Does It Matter?

Total Daily Energy Expenditure (TDEE) represents all the calories your body burns in a 24-hour period, combining your Basal Metabolic Rate (BMR) — the calories burned at rest — with energy used for physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT). It is calculated using the Mifflin-St Jeor equation and multiplied by an activity factor. TDEE is your maintenance calorie level: eating at TDEE keeps your weight stable over time.

To lose fat, a common approach is to eat 500 kcal below TDEE — this creates approximately a 1 lb per week deficit. A milder deficit of 250 kcal/day produces slower but more sustainable loss with less muscle sacrifice. For muscle gain, a 250–500 kcal surplus combined with resistance training and adequate protein supports hypertrophy. Tracking macros alongside calories using a macro calculator helps ensure gains are primarily lean mass.

TDEE is an estimate — individual responses vary. Metabolic adaptation, thyroid function, sleep quality, and stress hormones all influence actual energy expenditure. The most reliable approach is to use TDEE as a starting point, eat at the calculated level for two to three weeks, then adjust based on actual weight trends. Aim to burn additional calories through exercise and track how they fit into your overall calorie budget using a calories burned calculator.

For informational purposes only. This calculator does not constitute medical or dietary advice.