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Your Total Daily Energy Expenditure
This is the number of calories you burn per day
BMR Formula Comparison
Mifflin-St Jeor (Recommended)
Most accurate for general population (1990)
Harris-Benedict
Original formula (1919), revised 1984
TDEE Relative to Average
Calorie Targets by Goal
| Goal | Daily Calories | Daily Deficit/Surplus | Weekly Change | Macros (P/C/F) |
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Understanding TDEE and BMR
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period. This includes your Basal Metabolic Rate (BMR), physical activity, the thermic effect of food (energy required to digest food), and NEAT (Non-Exercise Activity Thermogenesis) like fidgeting and daily movement.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, cell production, and nutrient processing. BMR accounts for approximately 60-75% of your total daily energy expenditure.
Formulas Used
Mifflin-St Jeor Equation (Recommended)
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
The Mifflin-St Jeor equation was developed in 1990 and is considered the most accurate BMR formula for most people. It is recommended by the Academy of Nutrition and Dietetics.
Harris-Benedict Equation (Revised)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age)
The Harris-Benedict equation was originally developed in 1919 and revised in 1984. It tends to overestimate BMR compared to the Mifflin-St Jeor equation.
TDEE Calculation
Activity factors range from 1.2 (sedentary) to 1.9 (extra active). These multipliers account for calories burned through exercise and daily activities.
How to Use Your TDEE
For Weight Maintenance: Consume calories equal to your TDEE. This keeps your weight stable over time.
For Fat Loss: Create a caloric deficit by eating 250-500 calories below your TDEE. A 500-calorie daily deficit results in approximately 1 pound of fat loss per week (3,500 calories = 1 pound). For sustainable fat loss, aim for 0.5-1% of body weight per week.
For Muscle Gain: Create a caloric surplus by eating 250-500 calories above your TDEE. Combine this with resistance training and adequate protein (0.8-1g per pound of body weight). A 250-calorie surplus minimizes fat gain while supporting muscle growth.
Important Note: TDEE calculations provide estimates. Individual metabolism varies based on genetics, muscle mass, hormones, sleep quality, stress levels, and metabolic adaptation. Use your calculated TDEE as a starting point, then adjust based on actual results over 2-4 weeks.
Protein and Hydration Recommendations
Protein: For general health, aim for 0.8g per pound of body weight. For muscle building, increase to 1g per pound. For fat loss, higher protein (0.8-1g per pound) helps preserve muscle mass and increases satiety.
Water: The recommendation is approximately 30-35ml per kg of body weight, or about 0.5-1 ounce per pound. Increase intake during exercise, hot weather, or when consuming high protein diets.
Frequently Asked Questions
Privacy & Limitations
- All calculations run entirely in your browser -- nothing is sent to any server.
- Results are estimates and should not replace professional medical advice.
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TDEE Calculator FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. It represents the calories you need to consume daily to maintain your current weight.
How is TDEE calculated?
TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using formulas like Mifflin-St Jeor, then multiplying by an activity factor. The Mifflin-St Jeor formula for men is BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women, subtract 161 instead of 5.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive (breathing, circulation, cell production). TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR.
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day results in approximately 1 pound of fat loss per week. A deficit of 250 calories per day is more sustainable and results in about 0.5 pounds per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
How accurate is the TDEE calculation?
TDEE formulas provide an estimate within about 10% accuracy for most people. Individual factors like genetics, muscle mass, hormones, and NEAT (non-exercise activity thermogenesis) cause variation. Use the calculated TDEE as a starting point, then adjust based on actual results over 2-4 weeks.
Which TDEE formula is most accurate?
The Mifflin-St Jeor equation is considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. It was developed in 1990 and tends to be more accurate than the older Harris-Benedict equation (1919), especially for overweight individuals.