How to Use
Enter your age, biological sex, weight, and height.
Choose your unit system (Metric or Imperial).
Select your activity level honestly - most people overestimate theirs, so when in doubt, go one level lower.
Click Calculate to see your BMR and TDEE.
Review the calorie goal table to find your daily target for maintaining, losing, or gaining weight.
Reassess your TDEE every 4–6 weeks as your weight changes to keep your targets accurate.
What Is This Tool?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns over the course of a day - everything from keeping your heart beating while you sleep (your Basal Metabolic Rate, or BMR) to walking to your car, digesting food, and intentional exercise. Your BMR accounts for roughly 60–75% of your TDEE and is calculated here using the Mifflin-St Jeor equation, the most validated formula for non-athlete adults. The remaining energy expenditure is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). Knowing your TDEE means you can set calorie targets with real precision - eat at TDEE to maintain weight, eat below it to lose, or eat above it to gain. One important caveat: TDEE decreases as you lose weight, and adaptive thermogenesis (your metabolism slowing in response to a deficit) means you may need to reassess your numbers every 4–6 weeks.
Why It Matters
Eating in sync with your TDEE is the foundation of any evidence-based nutrition strategy. Without knowing your energy expenditure, calorie goals become guesswork. Whether you are trying to lose fat, build muscle, improve athletic performance, or simply maintain a stable weight, TDEE gives you a reliable baseline to build from.