TDEE Calculator

Calculate Maintenance Calories with Accuracy

Your Total Daily Energy Expenditure (TDEE) is the single most critical number for managing your body weight. It represents the total amount of energy (calories) your body burns in 24 hours to keep you alive and moving. This includes everything from breathing and sleeping (BMR) to walking, working, and exercising. By knowing this number, you identify your "maintenance calories"—the exact intake required to stay the same weight.

Our TDEE Calculator eliminates guesswork. Using the industry-standard Mifflin-St Jeor equation, it calculates your Basal Metabolic Rate (BMR) and adjusts it based on your lifestyle activity. Whether you want to create a deficit for fat loss or a surplus for muscle growth, your journey starts with this number.

How to Use This Tool

1. Enter Your Details: Input age, gender, weight, and height.
2. Select Activity: Choose the option that best matches your weekly physical effort.
3. Calculate: Click the button to instantly see your BMR (calories burned at rest) and TDEE (total daily burn).

Frequently Asked Questions

How do I calculate my actual TDEE?

Calculators provide a scientific estimate. To find your "true" biological TDEE, you must track your calorie intake and body weight daily for two weeks. If your weight remains stable, your average daily intake during that period is your actual TDEE.

Which TDEE calculator is most accurate?

The Mifflin-St Jeor equation is widely regarded by dietitians and fitness experts as the most accurate formula for estimating calorie needs in the general population. We use this specific formula to ensure your results are reliable.

Can you trust TDEE calculators?

Yes, as a starting point. While no calculator can account for genetic anomalies or specific metabolic adaptations perfectly, a TDEE calculator gets you within 5-10% of your actual needs, which is sufficient for planning a diet.

Should I eat less than my TDEE to lose weight?

Absolutely. To lose body fat, you must consume fewer calories than your TDEE. A sustainable deficit is typically 300 to 500 calories below your maintenance level, which results in roughly 0.5 to 1 pound of weight loss per week.

What is the most accurate calorie calculator method?

The most accurate non-clinical method is determining your Basal Metabolic Rate (BMR) via the Mifflin-St Jeor equation and then applying a specific "Activity Factor" multiplier (ranging from 1.2 for sedentary to 1.9 for athletes) to determine total expenditure.