Printed on 2/13/2026
For informational purposes only. This is not medical advice.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and physical activity. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people, combined with an activity multiplier to estimate your daily calorie needs.
Formula: Mifflin-St Jeor: Male BMR = 10×weight + 6.25×height − 5×age + 5
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
Calculate your daily macronutrient needs (protein, carbs, fat) based on your TDEE and fitness goals. Get a balanced split for maintenance, cutting, or bulking.
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TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body uses in a day, combining your Basal Metabolic Rate (BMR) — the calories burned at rest — with the energy used during physical activity and digestion.
The Mifflin-St Jeor equation is considered the most reliable BMR estimation formula for most adults, with a prediction accuracy within about 10% for most people. It was developed in 1990 and has been validated in numerous studies as more accurate than older formulas like Harris-Benedict.
TDEE is an estimate, not an exact number. Use it as a starting point and adjust based on real-world results. If you want to lose weight, eating 300–500 calories below TDEE is a common approach. For weight gain, eating 300–500 above TDEE is typical. Track your weight over 2–3 weeks and adjust accordingly.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE includes BMR plus the calories burned through physical activity and digestion. TDEE is always higher than BMR.