TDEE Calculator
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Guide
How It Works
Total Daily Energy Expenditure (TDEE) estimates the total calories your body burns in 24 hours based on your basal metabolism and movement.
- Basal Metabolic Rate: Estimated using the clinical Mifflin-St Jeor equation from your age, sex, weight, and height.
- Physical Activity: Multiplies BMR by an activity factor ranging from 1.2 for sedentary routines to 1.9 for intense training.
- Calorie Targets: Eat at your TDEE to maintain weight, 500 calories below for fat loss, or 300 calories above for lean muscle gain.