What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for your Basal Metabolic Rate (BMR) — the energy your body needs at rest — plus the calories burned through physical activity, digestion, and daily movement.
Knowing your TDEE is the foundation of any diet plan. To lose weight, eat below your TDEE. To gain muscle, eat above it. This calculator uses three scientifically validated formulas and averages them for the most accurate estimate.
Formulas Used
Mifflin-St Jeor (1990) — Considered the most accurate for most people. Uses weight, height, age, and sex.
Harris-Benedict (revised 1984) — One of the oldest and most widely used equations. Slightly overestimates for overweight individuals.
Katch-McArdle — Uses lean body mass instead of total weight, making it the most accurate if you know your body fat percentage.
How to Use Your TDEE
For fat loss, aim for a 15-25% caloric deficit below your TDEE. For muscle gain, a 10-15% surplus is recommended. Track your weight weekly and adjust — if you are not seeing changes after 2-3 weeks, adjust your intake by 100-200 calories.