TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day. It consists of:

• Basal Metabolic Rate (BMR) - calories burned at rest
• Physical activity and exercise
• Thermic effect of food (digestion)
• Non-exercise activity thermogenesis (NEAT)

This calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for estimating BMR. However, please note:

• Results are estimates and may vary by individual
• Factors like genetics, medical conditions, and metabolism affect actual TDEE
• Use this as a starting point and adjust based on your results
• Consult healthcare professionals for personalized advice

Your TDEE can guide your fitness and nutrition goals:

• Maintain weight: Eat close to your TDEE
• Lose weight: Create a moderate caloric deficit (typically 500 calories below TDEE)
• Gain weight: Consume more than your TDEE (typically 500 calories above)
• Track your progress and adjust intake as needed

Activity levels reflect your typical weekly exercise routine:

• Sedentary: Office job, little to no exercise
• Lightly Active: Light exercise 1-3 days per week
• Moderately Active: Moderate exercise 3-5 days per week
• Very Active: Hard exercise 6-7 days per week
• Extra Active: Very hard daily exercise plus physical job