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 all physical activity. Eating at your TDEE maintains your current weight.

BMR (Basal Metabolic Rate) is the calories your body needs just to stay alive at complete rest — breathing, circulation, and organ function. TDEE multiplies BMR by an activity factor to account for your daily movement.

This uses the Mifflin-St Jeor equation, which is considered the most accurate TDEE formula for most people, with a margin of error of ±200 calories. Actual needs vary based on genetics, muscle mass, and metabolic health.

A 500 calorie/day deficit below your TDEE creates approximately 1 lb of fat loss per week. A 250 calorie/day deficit creates ~0.5 lb/week. Avoid dropping below 1,200 calories (women) or 1,500 calories (men) without medical supervision.