Nutrition
TDEE — Total Daily Energy Expenditure
Calculate your total daily energy expenditure with detailed caloric targets by goal.
Total Daily Energy Expenditure (TDEE)
—
kcal/day
BMR (Mifflin)
—
kcal/day
| Goal | kcal/day |
|---|
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolism, physical activity and the thermic effect of food. It is the reference for designing any weight loss, maintenance or gain diet.
How is it calculated?
BMR is calculated with Mifflin-St Jeor and multiplied by the corresponding activity factor (modified Harris-Benedict multipliers).
Formula
TDEE = BMR × activity factor⚠️ Limitations
Calculated TDEE is an estimate. Actual needs may vary by ±200–300 kcal. Adjust based on real progress over 2–3 weeks.
FAQ
What is the difference between BMR and TDEE?
BMR is the expenditure at absolute rest. TDEE adds physical activity and the thermic effect of food.
Should I eat exactly my TDEE calories?
Only if your goal is weight maintenance. To lose weight, reduce by 15–25%; to gain, add 10–15%.
How do I know if my TDEE is correct?
Track your intake and weight for 2–3 weeks. If weight is stable, that is your real TDEE.
Does TDEE change over time?
Yes. When losing weight, TDEE decreases. When gaining muscle, it increases slightly. Recalculate every 4–6 weeks.