TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the highly accurate Mifflin-St Jeor equation to find out exactly how many calories you burn per day.
TDEE: The Ultimate Guide to Total Daily Energy Expenditure
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is the holy grail of weight management measurements.
Your body burns a specific amount of calories just living (BMR), digesting food (TEF), and moving around during the day (NEAT). By combining your physiological data with your activity levels, TDEE gives you the exact baseline number of calories you need to consume to maintain your current weight. Eating below this number causes weight loss; eating above it causes weight gain.
The Mathematics of TDEE
Unlike the older Harris-Benedict equation, Mifflin-St Jeor is the universally recommended clinical standard by the Academy of Nutrition and Dietetics.
TDEE = BMR × Activity MultiplierThe 4 Pillars of Your Daily Calorie Burn
Your TDEE isn't just one block of energy; it's made up of four distinct metabolic pathways.
1. BMR (70%)
Basal Metabolic Rate
The energy your body uses at deep rest to keep your heart pumping, lungs breathing, and brain functioning. This makes up the vast majority of your daily burn.
2. NEAT (15%)
Non-Exercise Activity
The calories burned from spontaneous, daily movements. Fidgeting, walking to your car, carrying groceries, or pacing while on a phone call.
3. TEF (10%)
Thermic Effect of Food
Your body burns calories just digesting, absorbing, and breaking down the food you eat. Protein requires significantly more energy to process than fats or carbs.
4. EAT (5%)
Exercise Activity
Intentional exercise like running, lifting weights, or swimming. Surprisingly, this makes up a very small percentage of the average person's daily burn.
How to use TDEE for Weight Loss
To lose weight, you must be in a Calorie Deficit. This applies regardless of what diet you follow (Keto, Paleo, Vegan, intermittent fasting, etc.). The laws of thermodynamics dictate that if you consume less energy than your TDEE, your body must burn stored fat for fuel.
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The 500 Calorie Rule: Subtracting 500 calories from your TDEE daily yields roughly 1lb (0.45kg) of fat loss per week.
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Do Not Crash Diet: Eating beneath your BMR (not just TDEE) can slow your metabolism rapidly, break down muscle tissue, and disrupt hormone production.
Using TDEE for Muscle Gain (Bulking)
Conversely, if your goal is to build muscle mass, you must eat more than your TDEE. This is known as a Calorie Surplus.
A "Lean Bulk" requires adding 200 to 500 calories above your TDEE. If you eat significantly more than this, your body cannot synthesize the extra calories into muscle fast enough, and the excess is stored as adipose fat. Pair this surplus with progressive overload strength training.
Frequently Asked Questions (TDEE)
Strict Medical Disclaimer
The calories provided by this TDEE calculation are highly accurate statistical estimates but should serve as a starting point. Every individual's metabolism is unique.
Always consult with a registered dietitian or physician before undertaking any severe calorie restriction or strenuous diet protocols, especially if you have pre-existing metabolic conditions like Hypothyroidism, PCOS, or Diabetes.