What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It combines your BMR (Basal Metabolic Rate — calories burned at rest) with the calories burned through all physical activity, including exercise, walking, and daily movement.
Your TDEE is your maintenance calories — the number of calories you need to eat to maintain your current body weight. Eating above this causes weight gain; eating below causes weight loss.
The Formula: Mifflin-St Jeor
This calculator uses the Mifflin-St Jeor equation, which is the most accurate BMR formula currently available for the general population. Research has shown it to be more accurate than the older Harris-Benedict equation.
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Then: TDEE = BMR × Activity Multiplier
Note: All calculators are estimates. Individual metabolic rate can vary by 10–15%. Track your actual weight over 2–3 weeks and adjust your calorie intake based on real results.
Frequently Asked Questions
What is TDEE and why does it matter?▾
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. It matters because eating at, above, or below this number determines whether you maintain, gain, or lose weight. Knowing your TDEE gives you a scientific starting point for any nutrition goal — whether you want to lose fat, build muscle, or maintain your current physique.
How many calories should I eat to lose weight?▾
Eat 300–500 calories below your TDEE (your maintenance calories). A 500 calorie per day deficit creates approximately 0.5kg (1lb) of fat loss per week. Do not cut calories too aggressively — deficits larger than 750–1000 calories/day increase the risk of muscle loss and are harder to sustain.
How many calories to build muscle?▾
Eat 200–350 calories above your TDEE. A modest "lean bulk" surplus of 10–15% above maintenance provides the energy needed for muscle protein synthesis while minimising fat gain. Natural muscle building is a slow process — patience and consistency with your calorie target and training matters more than the exact surplus.
How accurate is this maintenance calories calculator?▾
The Mifflin-St Jeor formula is accurate within 10–15% for most people. This means your actual TDEE could be slightly higher or lower than the calculated result. Use the result as a starting point, then track your weight over 2–3 weeks at that calorie level. If you are gaining weight at maintenance, reduce by 100–150 calories. If losing, increase slightly.
Does TDEE change over time?▾
Yes. Your TDEE changes as your body weight changes, as you age, and as your activity level changes. Recalculate your TDEE every 4–8 weeks or whenever your weight changes by more than 3–5kg. Metabolic adaptation during prolonged dieting can also temporarily reduce TDEE below the calculated estimate — this is normal and is managed through diet breaks and refeeds.
What activity level should I choose?▾
Choose the level that matches your total daily activity, not just your gym sessions. Sedentary means a desk job with minimal movement. Light means a desk job but you exercise 1–3 times per week. Moderate means you train 3–5 times per week consistently. Very active means daily intense training or a physically demanding job. Extra active means both. Most people overestimate their activity level — when in doubt, choose one level lower than you think.
Should I use TDEE or BMR as my calorie target?▾
Always use TDEE, not BMR. BMR is the calories your body needs at complete rest — eating at BMR while exercising would put you in a severe calorie deficit. TDEE accounts for your activity and is the correct baseline for setting your calorie target regardless of your goal.
How do I convert between kg and lbs?▾
1 kilogram = 2.2046 pounds. Multiply kg by 2.205 to get lbs. Divide lbs by 2.205 to get kg. The calculator handles this conversion automatically when you switch between kg and lbs using the toggle button.
Why does my TDEE differ between calculators?▾
Different calculators use different formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers. The Mifflin-St Jeor equation used here is the most validated for the general population. Differences of 100–200 calories between calculators are normal and within the margin of biological variability.
