TDEE Calculator

Whether you want to shed body fat sustainably or build lean muscle mass, your diet ultimately boils down to the laws of thermodynamics: Energy In vs. Energy Out. The Calculay TDEE Calculator accurately computes your Total Daily Energy Expenditure (TDEE) using the scientifically validated Mifflin-St Jeor equation.

What is TDEE (Total Daily Energy Expenditure)?

Your TDEE is the total number of calories you burn in a 24-hour period. It is essentially the "maintenance calories" you must consume to keep your weight exactly the same. TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an Activity Multiplier:

• Basal Metabolic Rate (BMR): The energy your body burns strictly to keep your organs functioning while completely at rest (breathing, circulating blood).
• Thermic Effect of Food (TEF): The energy required to digest and process the food you eat.
• Non-Exercise Activity Thermogenesis (NEAT): Energy burned from daily movements (fidgeting, walking to the car, doing chores).
• Exercise Activity Thermogenesis (EAT): Intentional calorie burning through workouts, running, or heavy lifting.

Setting Caloric Targets

Once you have calculated your TDEE using our tool, the next step is to create an appropriate energy surplus or deficit depending on your goal.

• Cutting (Weight Loss): To lose roughly 0.5 kg (1 pound) a week, subtract 500 calories from your TDEE. This yields a steady fat loss. Aggressive deficits (eating 1000+ calories below maintenance) are discouraged as they cause severe muscle loss and hormonal crash.
• Bulking (Muscle Gain): If you are lifting weights and trying to build muscle, you need a caloric surplus. Adding 300 to 500 calories above your TDEE will provide your body with the required building blocks to synthesize new muscle tissue without excessively gaining fat.
• Maintenance (Recomposition): Eating roughly exactly at your TDEE. You may lose fat and build muscle simultaneously, but at a very slow pace.