TDEE Calculator

Calculate your Total Daily Energy Expenditure to optimize your nutrition goals

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It combines your Basal Metabolic Rate (BMR) with additional calories burned through physical activity and digestion.

How TDEE is Calculated

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR:

  • Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
  • Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Your BMR is then multiplied by an activity factor to get your TDEE.

Using TDEE for Your Goals

  • Weight Loss: Eat 300-500 calories below TDEE for sustainable fat loss
  • Maintenance: Eat at your TDEE to maintain current weight
  • Muscle Gain: Eat 200-500 calories above TDEE with adequate protein

Frequently Asked Questions

How accurate is the TDEE calculator?

The Mifflin-St Jeor equation is accurate within 10% for most people. For precise tracking, we recommend using The Tracker App to log your food and monitor weight changes over 2-4 weeks, then adjusting accordingly.

Should I eat my exercise calories back?

Your TDEE already accounts for your stated activity level. If you have an unusually active day, you may eat slightly more, but be cautious as calorie burn estimates from exercise machines are often inflated.

How often should I recalculate my TDEE?

Recalculate every 10-15 pounds of weight change or if your activity level significantly changes. Your metabolism adapts as your body composition changes.

Can I track my calories via SMS or iMessage?

Yes! The Tracker App lets you log calories, macros, and nutrition simply by texting. Just text what you ate and our system calculates and tracks it automatically.