How TDEE is calculated
Your TDEE is your Basal Metabolic Rate (BMR) multiplied by an activity factor. We calculate BMR with the Mifflin-St Jeor equation, then multiply by 1.2 (sedentary) up to 1.9 (athlete) depending on how active you are. The result is the total number of calories you burn in a typical day.
How to use it
Enter your gender, age, weight and height, then choose the activity level that best matches your week. Your maintenance calories update instantly. Eat below this number to lose weight, around it to maintain, or above it to gain.
Frequently asked questions
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total number of calories your body uses in a day, including rest, digestion and activity.
- Which equation do you use?
- We use the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics considers the most accurate for most people.
- How accurate is it?
- It is a solid estimate, typically within about 10%. Track your weight for 2–3 weeks and adjust your intake based on real results.
- Should I eat at my TDEE?
- Eat at your TDEE to maintain weight, 300–500 kcal below to lose fat, or slightly above to build muscle.