What TDEE is and why it matters
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day — including resting metabolism, physical activity, and the energy used to digest food. It's the most important number in nutrition because everything else depends on how your intake compares to it.
This calculator uses the Mifflin-St Jeor equation, which research consistently shows to be the most accurate BMR formula for the general population. For next steps: Calorie Deficit for fat loss, Calorie Surplus for muscle gain. Full guide: How Many Calories Should You Eat?
FAQs
How accurate is this estimate?
Mifflin-St Jeor is typically within 10% of true TDEE for most people. Track your actual weight for 2–3 weeks and adjust ±100–200 kcal based on results.
How often should I recalculate?
Every 4–6 weeks if your weight has changed, or if your activity level shifts. As you lose weight, your TDEE goes down.
Why is my TDEE different on other calculators?
Different formulas give slightly different results. Mifflin-St Jeor has the best validation data for the general population, which is why this calculator uses it.