Health ToolEnergy Expenditure

TDEE (Total Daily Energy Expenditure) Calculator

Discover your exact daily calorie maintenance target, basal metabolic rate (BMR), and science-backed calorie deficits for healthy weight management.

Physical Profile

yrs
cm
kg
Your Daily Maintenance Calories (TDEE)
2678
Calories / Day to Maintain Current Weight • BMR: 1728 kcal

Calorie Targets by Fitness Goal

Moderate Fat Loss (-0.5 kg / 1 lb per week)Healthy sustainable deficit (-500 kcal)
2178 kcal
Mild Fat Loss (-0.25 kg / 0.5 lb per week)Gentle deficit (-250 kcal)
2428 kcal
Lean Muscle Building (Bulking)Controlled surplus (+350 kcal)
3028 kcal

The Science Behind Daily Caloric Burn

Your body burns energy through several physiological channels. Understanding how many calories you burn each day empowers you to adjust your nutrition plan with precision rather than guesswork.

Mifflin-St Jeor Equations for BMR:
• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier

Frequently Asked Questions

What is TDEE and how is it calculated?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour day across four pillars: Basal Metabolic Rate (BMR ~70%), Non-Exercise Activity Thermogenesis (NEAT ~15%), Exercise Activity Thermogenesis (EAT ~5%), and the Thermic Effect of Food (TEF ~10%). It is calculated by multiplying your BMR by an activity factor.

How large of a calorie deficit should I aim for to lose fat safely?

A moderate calorie deficit of 500 calories below your TDEE produces an average fat loss of approximately 0.5 kg (1 lb) per week (since 1 lb of fat contains approximately 3,500 calories). More aggressive deficits exceeding 750–1,000 calories increase the risk of lean muscle loss and metabolic slowing.

Why is the Mifflin-St Jeor formula preferred over Harris-Benedict?

Clinical nutrition studies published in the Journal of the Academy of Nutrition and Dietetics demonstrated that the Mifflin-St Jeor equation predicts resting metabolic rate with higher accuracy (within 10% of indirect calorimetry) compared to the original 1919 Harris-Benedict formula, which tends to overestimate calorie requirements.

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