TDEE Calculator (Total Daily Energy Expenditure)

Quick guide to TDEE

Total Daily Energy Expenditure (TDEE) estimates daily calories combining basal metabolism (BMR) and activity level. Use it as a starting point for adjusting intake to your goals.

How it is calculated

We compute BMR using Mifflin‑St Jeor by default, or Harris‑Benedict if you switch the selector, and then multiply it by an activity factor. You can switch between metric and imperial units at any time.

Form fields

• Age: enter your current age in years.
• Weight and height: choose metric or imperial and add your current measurements.
• Activity: select the option that matches your weekly routine (training and work).

Interpretation and tips

• Treat it as an initial reference. Adjust every 2‑3 weeks based on progress (weight, energy, satiety).
• For deficit or surplus, use moderate ranges (15‑20%) and avoid extreme cuts.

Practical usage examples

• Fat loss: if your estimated TDEE is 2,200 kcal, a moderate 15‑20% deficit would be around 1,750‑1,870 kcal per day. Keep this target for at least 2‑3 weeks before changing it.
• Maintenance: use your TDEE value as the main reference and check whether body weight stays stable for several weeks.
• Muscle gain: adding roughly 10‑15% above your TDEE is often enough to make progress without gaining too much body fat.

Common mistakes

• Relying on a single estimate and not comparing it against real‑world progress (weight, measurements, performance). Calculations are always an approximation.
• Switching goals every few days. Calorie and activity changes need time before they show up in your body.
• Ignoring context: poor sleep, high stress or health issues can alter true energy expenditure and appetite.