Loading page
Total daily energy expenditure.
TDEE — Total Daily Energy Expenditure — is the total number of calories your body burns in 24 hours, including rest, digestion and movement. This calculator finds your BMR with the Mifflin-St Jeor equation and multiplies it by an activity factor to give your maintenance calories.
Knowing your TDEE is the foundation of any nutrition plan: eat below it to lose fat, at it to maintain, or above it to gain. It is the single most useful number for setting a calorie target.
TDEE ≈ BMR + energy from digestion (thermic effect of food) + all daily activity.
BMR is the calories burned at complete rest; TDEE is BMR plus digestion and all daily activity. TDEE is always higher than BMR.
Base it on your whole week, not your best day. Most office workers who train a few times a week fall into 'light' or 'moderate'.
Recalculate after every 3–5 kg of weight change or a lasting change in activity, because your energy needs shift with body size.