TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolism and activity. Knowing your TDEE gives you a starting point for maintenance calories so you can then set a deficit for fat loss or a surplus for muscle gain.
BMR & TDEE Calculator – Daily Calorie Needs (Mifflin–St Jeor)
Estimate your BMR and Total Daily Energy Expenditure using the Mifflin–St Jeor equation. Includes activity multiplier.
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Frequently Asked Questions
This tool uses the Mifflin–St Jeor equation for BMR, which is one of the most widely accepted modern formulas, and then multiplies it by your activity factor. It adjusts for sex, age, height, weight and activity level to estimate daily calorie needs.
Once you know your TDEE, eat 10–20% below it for steady fat loss or 5–15% above for lean muscle gain. You can also plug your numbers into the calorie deficit calculator to get a more detailed weight‑loss plan with expected weekly changes.