TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Discover maintenance calories, macro targets, and structured deficits for fat loss or lean bulk.

Your Parameters

Live calculation
Biological Sex
Age between 15 and 120
years
e.g. 178 cm
cm
Current weight in kg
kg
Factor in both exercise and occupational movement
Maintenance Energy Need
2,662kcal / day
Fat Loss DeficitsUnder TDEE
Moderate Deficit-500 kcal (~0.5 kg/wk)
2,162 kcal
Aggressive Deficit-750 kcal (~0.75 kg/wk)
1,912 kcal
Muscle HypertrophyOver TDEE
Lean Hypertrophy+300 kcal (Clean Bulk)
2,962 kcal
Aggressive Bulk+500 kcal/day
3,162 kcal

Macronutrient Energy Distribution

Balanced standard split (30% Protein / 45% Carb / 25% Fat) at TDEE

2,662 kcalMaintenance
Carbohydrates (45%)

299g (1198 kcal)

45% • Fuel & Glycogen

Protein (30%)

200g (799 kcal)

30% • Muscle Synthesis

Dietary Fats (25%)

74g (666 kcal)

25% • Hormone Production

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) represents the aggregate number of kilocalories your body consumes across a 24-hour cycle. It is the definitive baseline metric for all nutritional programming, providing the exact caloric threshold required to maintain your current body weight.

TDEE is governed by the universal laws of thermodynamics: consuming fewer calories than your TDEE creates a negative energy balance (forcing your body to oxidize stored adipose tissue and glycogen for fuel), whereas consuming more creates a caloric surplus (driving cellular growth, glycogen storage, and tissue accretion).

1. Mifflin-St Jeor BMR Formula
Men:BMR = (10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in yrs) + 5
Women:BMR = (10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in yrs) - 161
2. TDEE Activity Scaling & Goal Calibration
TDEE = BMR × Physical Activity Factor (1.20 to 2.00)
Target Intake = TDEE - 500 kcal/day (for steady ~0.5 kg/week fat loss)
Step-by-Step Calculation Breakdown
Step 1: Metric Parameter Input (Male, 30 yrs, 75 kg, 178 cm)
Weight = 75.0 kg | Height = 178.0 cm | Age = 30 yrs
Step 2: Calculate Baseline BMR
BMR=(10 × 75) + (6.25 × 178) - (5 × 30) + 5=750 + 1,112.5 - 150 + 5=1,718 kcal/day
Step 3: Apply Physical Activity Multiplier (Moderately Active: ×1.55)
TDEE=1,718 kcal × 1.55=2,663 kcal/day

The 4 Core Components of Total Energy Expenditure

Your body burns calories through four distinct physiological pathways:

Component% of Total Daily BurnDefinition & Optimization Tactics
Basal Metabolic Rate (BMR)60% – 70%Vital organ and cellular maintenance at rest. Maximized by increasing skeletal muscle mass.
Non-Exercise Activity (NEAT)15% – 20%Spontaneous daily movement: walking, standing, pacing, fidgeting. Aim for 8,000–12,000 daily steps.
Thermic Effect of Food (TEF)8% – 12%Metabolic cost of chewing, digesting, and assimilating nutrients. Highest for dietary protein (20–30%).
Exercise Activity (EAT)5% – 10%Structured physical training (resistance lifting, HIIT, swimming, cycling).

Frequently Asked Questions

What is TDEE and why is it essential?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns over 24 hours. It incorporates your Basal Metabolic Rate (BMR) plus physical exercise, daily non-exercise movement (NEAT), and the thermic effect of food (TEF). To lose weight, you must consume fewer calories than your TDEE; to gain weight, consume more; to maintain, match your intake to your TDEE.
How accurate is the Mifflin-St Jeor TDEE equation?
The Mifflin-St Jeor equation is clinically proven to estimate resting metabolic rate to within 10% of indirect calorimetry for most healthy adults. However, because individual metabolic rates vary based on lean muscle mass, genetics, and hormone profiles, use your calculated TDEE as an intelligent starting benchmark and calibrate by ±100–200 kcal based on real-world weight trends over 2–3 weeks.
What is the difference between BMR and TDEE?
BMR is the base energy required solely to keep your vital organs functioning at complete bed rest. TDEE is your BMR scaled up by your actual physical lifestyle and exercise output. TDEE is always higher than BMR.
How big of a caloric deficit should I create for fat loss?
A moderate deficit of 500 kcal/day (roughly 20% below TDEE) results in approximately 0.5 kg (1 lb) of fat loss per week without provoking excessive hunger, muscle wasting, or metabolic downregulation. Aggressive deficits greater than 25% should only be undertaken under medical supervision.

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