TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation to find how many calories you burn per day.
Basal Metabolic Rate (BMR)
— cal/day
Total Daily Energy Expenditure
— cal/day
Calculated using the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for most people.
About this calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a 24-hour period, factoring in everything from breathing to exercise. This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive equation for estimating resting metabolic rate in both normal-weight and obese individuals. Understanding your TDEE is the foundation of any fat loss or muscle-building plan. It tells you how many calories you need to maintain your current weight, giving you a reliable starting point for creating a calorie deficit or surplus. Keep in mind that all TDEE formulas are estimates. Your actual expenditure varies day to day based on NEAT (non-exercise activity thermogenesis), sleep quality, stress, and more. Use your calculated TDEE as a starting point, then adjust based on what the scale and measurements tell you over 2-3 weeks.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn per day, combining your basal metabolic rate (BMR) with the energy cost of physical activity and digestion. Your BMR alone accounts for 60-70% of your TDEE.
How accurate is the Mifflin-St Jeor equation?
Research shows the Mifflin-St Jeor equation predicts resting metabolic rate within 10% for most people. It is more accurate than the older Harris-Benedict equation. However, individual variation exists. Factors like muscle mass, genetics, and metabolic adaptation can cause your true TDEE to differ from the estimate.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks during a fat loss phase, or whenever your weight changes by more than 5 lbs. As you lose weight, your body burns fewer calories, so your TDEE decreases. Failing to adjust for this is a common reason fat loss stalls.
These numbers are a starting point. If you want help turning them into a plan you'll actually stick to, I do 1-on-1 coaching.
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