TDEE Calculator
Estimate your Total Daily Energy Expenditure — the calories your body burns each day — and see how to adjust intake for your goal.
Your details
A few basics so we can estimate your daily calorie burn.
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise, daily movement, and basic metabolic functions. It accounts for everything from breathing and digestion to your workouts and general activity level throughout the day.
Understanding your TDEE is the foundation of any nutrition plan. Whether you want to lose weight, build muscle, or maintain your current physique, knowing your daily calorie needs allows you to make informed food choices rather than guessing. A consistent calorie deficit leads to fat loss; a surplus supports muscle growth; eating at maintenance keeps your weight stable.
This calculator uses the Mifflin-St Jeor equation — considered one of the most accurate BMR formulas — combined with activity multipliers derived from the Harris-Benedict research. Results are estimates and can vary based on individual metabolism, muscle mass, and health conditions. For personalised guidance, consult a registered dietitian or your healthcare provider.
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