What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day, including everything from breathing to workouts. It is made of four parts: BMR (about 60–70%), the thermic effect of food (about 10%), everyday movement (NEAT) and deliberate exercise.
Eat at your TDEE and your weight stays stable. Eat below it to lose weight, above it to gain.
How this TDEE calculator works
It calculates BMR with the Mifflin-St Jeor equation and multiplies by an activity factor (1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extremely active).
What to do with your TDEE
- Lose fat: eat 15–20% below TDEE.
- Build muscle: eat 5–10% above TDEE.
- Maintain or recomp: stay within about 5% of TDEE.
Recalculate as you change
TDEE drops as you lose weight. Recalculate every 4 to 6 weeks. The full walkthrough is in our TDEE guide to cutting and bulking.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE adds movement, exercise and digestion, so it is always higher than BMR.
How accurate is a TDEE calculator?
Usually within about 10%. Track your weight for two weeks and adjust up or down based on the trend.
Is TDEE the same as maintenance calories?
Yes. Maintenance calories and TDEE mean the same thing.
Results are estimates for general information and are not medical advice. See our disclaimer. Talk to a doctor or registered dietitian before making major changes to your diet or training.