What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It includes everything: the energy your heart uses to pump blood, the calories you burn digesting food, the energy consumed during your daily activities, and of course, the calories burned during exercise.
Your TDEE is made up of four components:
Basal Metabolic Rate (BMR) — The calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. BMR accounts for about 60-75% of your total daily calorie burn.
Thermic Effect of Food (TEF) — The energy required to digest, absorb, and metabolize the food you eat. TEF makes up about 10% of your TDEE. Protein has the highest thermic effect, which is one reason high-protein diets can support weight loss.
Physical Activity — This includes both exercise and non-exercise activity thermogenesis (NEAT). NEAT covers everything from walking to the mailbox to fidgeting at your desk.
Thermogenesis — The energy your body uses to maintain its core temperature, which can increase in cold environments.
Knowing your TDEE is the foundation of any effective nutrition plan. Whether your goal is to lose body fat, build lean muscle, or maintain your current weight, your TDEE tells you exactly how many calories you need to eat to get there.
How to Use Your TDEE
Once you know your maintenance calories, you can adjust your intake based on your goal:
For Weight Loss: Eat 300-500 calories below your TDEE. This creates a calorie deficit of about 2,100-3,500 calories per week, which translates to roughly 0.5-1 lb of fat loss per week. This is the safe, sustainable rate recommended by health authorities like the NIH and Harvard Health.
For Muscle Gain: Eat 250-500 calories above your TDEE. A moderate surplus gives your body the extra energy it needs for muscle protein synthesis without packing on excess body fat. Combine this with a progressive overload training program.
For Maintenance: Eat at your TDEE. Your weight should remain stable. Focus on getting enough protein and micronutrients to support overall health and training performance.
Track and Adjust: Your TDEE is not static. It changes as you lose or gain weight, as you age, and as your activity levels shift. Recalculate every 4-6 weeks or after a significant weight change of 10+ pounds.
Why Use the Mifflin-St Jeor Equation?
This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate BMR prediction formula for the general population. Developed in 1990, it was validated in a 2005 study by the Academy of Nutrition and Dietetics as the most reliable equation available.
Male BMR: 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
Female BMR: 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161
Frequently Asked Questions
BMR is the number of calories your body needs at complete rest to maintain basic life functions. TDEE is BMR plus all additional calories burned through activity, digestion, and daily movement.
The Mifflin-St Jeor equation is 85-90% accurate for most people. Use the result as a scientifically-backed starting point, then track your actual results and adjust accordingly.
Yes. Recalculate every 10 pounds lost or every 4-6 weeks. As you lose weight, your BMR decreases because there's less body mass to maintain.
Not necessarily. The activity multiplier already accounts for your exercise frequency. Eating back exercise calories on top could push you over your target.
Disclaimer: This calculator is for informational purposes only and does not constitute medical advice.
