What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure. It is the total number of kilojoules (or calories) your body burns in a day, including your basal metabolism, digestion, and physical activity. Knowing your TDEE helps you set the right calorie target for weight loss, maintenance, or muscle gain.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in healthy adults, with an accuracy of about 80-90%. However, individual variation in metabolism, body composition, and genetics means your actual TDEE may differ by 5-15% from the estimate.

Should I eat below my TDEE to lose weight?

Yes. To lose weight, you need to eat fewer kilojoules than your TDEE. A moderate deficit of 2,000-2,500 kJ (500-600 kcal) per day is recommended for safe, sustainable weight loss of about 0.5 kg per week. Avoid going more than 30% below your TDEE.

How often should I recalculate my TDEE?

Recalculate your TDEE every 5-10 kg of weight change, or every 2-3 months during a weight loss program. As you lose weight, your body requires fewer kilojoules, so your TDEE decreases and your calorie target should be adjusted accordingly.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) — the total number of kilojoules your body burns each day including exercise and daily activity. Your TDEE is the starting point for any weight loss, maintenance, or muscle gain plan.

Enter Your Details

Gender

Age

years

Weight

Height

Activity Level

How It Works

TDEE is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation based on your weight, height, age, and gender. Then your BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active) to account for daily movement and exercise. The result is your estimated total daily energy expenditure.

Quick Reference

Activity Level	Multiplier	TDEE (kJ/day)	TDEE (kcal/day)
Sedentary	×1.20	8,184	1,956
Lightly Active	×1.375	9,377	2,242
Moderately Active	×1.55	10,573	2,527
Active	×1.725	11,768	2,813
Very Active	×1.90	12,961	3,098

Example values for an 80 kg male, 175 cm, age 30.

Frequently Asked Questions

What is TDEE and why does it matter?: TDEE stands for Total Daily Energy Expenditure. It is the total number of kilojoules (or calories) your body burns in a day, including your basal metabolism, digestion, and physical activity. Knowing your TDEE helps you set the right calorie target for weight loss, maintenance, or muscle gain.
How accurate is the Mifflin-St Jeor equation?: The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in healthy adults, with an accuracy of about 80-90%. However, individual variation in metabolism, body composition, and genetics means your actual TDEE may differ by 5-15% from the estimate.
Should I eat below my TDEE to lose weight?: Yes. To lose weight, you need to eat fewer kilojoules than your TDEE. A moderate deficit of 2,000-2,500 kJ (500-600 kcal) per day is recommended for safe, sustainable weight loss of about 0.5 kg per week. Avoid going more than 30% below your TDEE.
How often should I recalculate my TDEE?: Recalculate your TDEE every 5-10 kg of weight change, or every 2-3 months during a weight loss program. As you lose weight, your body requires fewer kilojoules, so your TDEE decreases and your calorie target should be adjusted accordingly.

How This Is Calculated

Male BMR (kcal) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Female BMR (kcal) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 TDEE = BMR × Activity Multiplier

BMR: = Basal Metabolic Rate — energy burned at complete rest
TDEE: = Total Daily Energy Expenditure — total daily burn including activity
Activity Multiplier: = 1.2 (sedentary) to 1.9 (very active)

Uses the Mifflin-St Jeor equation (1990), considered the most accurate BMR prediction equation for healthy adults.

Related Tools

BMR Calculator

Calculate your Basal Metabolic Rate - the number of calories and kilojoules your body burns at rest using the Mifflin-St Jeor equation.

Calorie Deficit Calculator

Calculate your optimal calorie deficit for weight loss. See how long it will take to reach your goal weight with a safe, sustainable deficit.

Macro Calculator

Calculate your ideal daily macros (protein, carbs, fat) based on your body stats, activity level, and goal - weight loss, maintenance, or muscle gain.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.