TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, and bulking with macro breakdown.
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What Is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including your basal metabolic rate, physical activity, and the thermic effect of food.
Formula
TDEE = BMR × Activity MultiplierExample
A moderately active 30-year-old male, 5'10", 170 lbs has a TDEE of about 2,699 calories per day.
Frequently Asked Questions
How do I use TDEE for weight loss?
Eat 500 calories below your TDEE to lose about 1 pound per week. A 250-calorie deficit yields 0.5 lbs/week loss.
Should I eat back exercise calories?
If you selected an activity level that includes exercise, those calories are already factored in. Don't double-count them.
How accurate is TDEE?
TDEE calculations are estimates within 10-15%. Track your actual weight changes over 2-4 weeks and adjust accordingly.