TDEE Calculator
Calculate your Total Daily Energy Expenditure based on your activity level. Goals for weight loss, maintenance or gain.
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Everything you need to know about TDEE calculation (Total Daily Energy Expenditure)
Why calculate your TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns each day, combining your Basal Metabolic Rate (BMR) with your physical activity level. Knowing this value is the key to reaching your weight goals.
Unlike generic estimates of 2,000 kcal/day, your TDEE is personalized based on your gender, age, height, weight, and activity level. This precise calculation helps you avoid eating too little (which slows your metabolism) or too much (which leads to unwanted weight gain).
Our calculator uses the Mifflin-St Jeor equation, recognized by nutrition professionals as the most reliable method for estimating basal metabolic rate. It is then multiplied by an activity coefficient to determine your actual expenditure.
Common use cases
- Controlled weight loss
- By consuming 500 kcal less than your TDEE, you create a reasonable caloric deficit that allows you to lose about 0.5 kg per week without compromising your muscle mass or daily energy.
- Muscle mass gain
- For an effective lean bulk, consume 200 to 300 kcal above your TDEE. This moderate surplus promotes muscle growth while limiting body fat gain.
- Weight maintenance
- If you want to stabilize your weight while improving your body composition, eating at your exact TDEE while adjusting macronutrient distribution is the ideal strategy.
- Sports nutrition planning
- Athletes and fitness enthusiasts use TDEE to plan their nutrition around training periods, increasing intake on intense days and reducing it on rest days.
How does the calculation work?
Step 1: The Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor formula, which factors in your gender, weight, height, and age to estimate the calories burned at complete rest.
Step 2: The BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to reflect your actual energy expenditure including exercise and daily activities.
Step 3: The result is broken down into three goals (loss, maintenance, gain) with an indicative macronutrient distribution to guide you in planning your meals.
Frequently asked questions about TDEE
- What is the difference between TDEE and BMR?
- BMR (Basal Metabolic Rate) corresponds to the calories burned at total rest, just to maintain vital functions (breathing, circulation, etc.). TDEE includes BMR plus all calories expended through physical activity, digestion, and daily movements. TDEE is always higher than BMR.
- How often should I recalculate my TDEE?
- It is recommended to recalculate your TDEE every 4 to 6 weeks, or whenever your weight, activity level, or lifestyle changes significantly. A weight loss or gain of 5 kg or more warrants a new calculation.
- Is the Mifflin-St Jeor formula reliable?
- Yes, the Mifflin-St Jeor formula is considered the most accurate among predictive equations for basal metabolic rate. Studies have shown it estimates BMR within ±10% of the actual value for the majority of healthy adults. It is recommended by the Academy of Nutrition and Dietetics.
- Why does my TDEE seem high or low compared to what I eat?
- Several factors can explain this gap: overestimating or underestimating your activity level, poorly assessed food portions, or metabolic adaptations due to prolonged dieting. The calculated TDEE is a starting estimate that should be adjusted based on your actual results over 2 to 3 weeks.
- Can TDEE be used for cutting in bodybuilding?
- Absolutely. When cutting, a deficit of 300 to 500 kcal below TDEE is recommended, with a high protein intake (1.6 to 2.2 g/kg of body weight) to preserve muscle mass. It is important not to go below your BMR to avoid deficiencies and muscle loss.