Total Daily Energy Expenditure (TDEE)
Total calories you burn daily — the key number for any body-composition goal.
What TDEE is
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including everything from your resting metabolism to walking, training and digesting food. It is the single most important number for changing your body composition: eat below it to lose fat, above it to gain muscle, or at it to maintain.
The calculator estimates your BMR with the Mifflin–St Jeor equation, scales it by your activity level, and shows ready-made cut, maintain and bulk targets. For a full protein/carb/fat breakdown, use the calorie & macro calculator; to understand deficits, read the calorie deficit guide.
Frequently asked questions
How is TDEE calculated?
TDEE is your Basal Metabolic Rate multiplied by an activity multiplier (from about 1.2 for sedentary up to 1.9 for very active). This calculator uses the Mifflin-St Jeor equation for BMR.
How accurate is the activity multiplier?
It is an estimate. Real activity varies day to day, so treat your TDEE as a starting point and adjust it based on how your weight actually changes over 2–3 weeks.
What deficit or surplus should I use?
A deficit of around 500 kcal per day is a sustainable rate for fat loss; a surplus of around 300 kcal supports lean muscle gain without excessive fat. The calculator shows both targets for you.