TOOLWhat your TDEE tells you
TDEE — Total Daily Energy Expenditure — is the number of calories you burn in a day. Eat at that number and your weight holds steady; eat below it and you lose, above it and you gain. It's the single most useful figure for planning fat loss or muscle gain, and it's built from your BMR (the calories you'd burn doing nothing) times how active you are.
How it's calculated
This tool uses the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for everyday use:
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor (1.2 to 1.9)
Using it to hit a goal
- Lose fat — eat 250–500 calories below your TDEE for steady, sustainable loss.
- Maintain — eat at your TDEE.
- Build muscle — eat 250–500 above, ideally with enough protein and resistance training.
Pair this with the BMI calculator for a fuller picture, and split your calories into grams of protein, carbs and fat with the macro calculator.
This tool provides general estimates for educational purposes only and is not medical or nutritional advice. Calorie needs vary between individuals. Consult a qualified healthcare professional before making significant dietary changes.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including your resting metabolism plus activity. Eating at your TDEE maintains your weight; eating below it loses weight and above it gains weight.
How is TDEE calculated?
First your BMR is found with the Mifflin-St Jeor formula from your weight, height, age and sex. That BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get your TDEE.
How many calories should I eat to lose fat?
A deficit of about 500 calories below your TDEE targets roughly half a kilogram (about one pound) of fat loss per week. This calculator shows that target along with a milder and a more aggressive option.