Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including basal metabolism, digestion, and physical activity.
Knowing your TDEE is the most important step whether you want to lose weight, maintain your weight, or build muscle.
Basal Metabolic Rate (BMR) vs. TDEE
Your Basal Metabolic Rate (BMR) is the energy your body burns at rest — for breathing, heartbeat, and cell regeneration. TDEE multiplies BMR by an activity factor.
TDEE = BMR × Activity Factor
The Mifflin-St Jeor Formula
The Mifflin-St Jeor formula (1990) is considered the most accurate method for calculating basal metabolic rate:
Men: BMR = 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age + 5
Women: BMR = 10 × Weight(kg) + 6.25 × Height(cm) − 5 × Age − 161
Activity Factors
| Activity Level | Factor |
|---|---|
| Sedentary (office job) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extremely active (athlete) | 1.9 |
Calculate your TDEE now
Mifflin-St Jeor formula with calorie goals — free and no sign-up required.
Calculate for free now →TDEE and Nutrition
Your TDEE determines your calorie goal. For weight loss, eat 500 kcal less; for muscle building, eat 500 kcal more. How to split those calories is covered in our macronutrient guide.
Your BMI can also help you determine whether losing or gaining weight makes sense.
Conclusion
TDEE is the foundation of any nutrition plan. Calculate your daily calorie burn and use the result as a basis for your macronutrient distribution.
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