⚡ TDEE Calculator
TDEE — total daily energy expenditure — is the full calorie cost of your day: keeping you alive plus every step, workout and fidget. Every successful diet starts by knowing this number.
This calculator estimates your resting burn with the Mifflin-St Jeor equation, then scales it by an activity multiplier from 1.2 (sedentary) to 1.9 (very active).
How to use this calculator
Enter your age, gender, height, weight and activity level to get your total daily energy expenditure.
- Enter your Age, Gender, Height and Weight.
- Pick the Activity level that matches your week.
- Read the headline TDEE figure in the results.
- Use the deficit and surplus rows as starting points for cutting or lean gaining.
Frequently asked questions
What is TDEE exactly?
Total daily energy expenditure: every calorie your body burns in 24 hours, from keeping you alive to workouts and fidgeting. Eat near it to hold weight, below it to lose, above it to gain.
Which formula does it use?
The Mifflin-St Jeor equation for resting burn, multiplied by an activity factor from 1.2 for sedentary to 1.9 for very active. A 30-year-old man, 175 cm, 70 kg, moderately active gets a BMR near 1,649 and a TDEE near 2,556.
How is this different from the calorie calculator?
It is the same trusted engine with a different focus: this page centers on the TDEE number itself plus ready-made deficit and surplus starting points, while the calorie calculator frames everything around weight goals.
The number does not match my results. Now what?
It is an estimate, so track your weight for two weeks at the target. If nothing moves, shift intake by 200 to 300 kcal. Your own scale beats any formula.