TDEE Calculator
Your Total Daily Energy Expenditure — the calories your body burns in a day including movement. Uses the Mifflin-St Jeor equation, the most accurate BMR formula across typical body types.
BMR
At-rest energy burn
TDEE
Daily burn with activity
How to use TDEE
Your TDEE is the calorie number your body burns in a day at your current activity level. Eat roughly that many and you maintain. Eat below it and you lose. Eat above it and you gain.
The most common mistake people make is overestimating activity. “Moderately active” means genuine exercise 3 to 5 days a week — not “I try to stay active.” If you pick activity based on vibes, your TDEE will read 200-400 calories too high and your diet won't work. When in doubt, round down.
Goal adjustments
For fat loss, eat roughly 500 calories below TDEE for ~1 lb/week. For a lean bulk, eat 250-350 above. Old-school “dirty bulks” of +500 or more just add fat — evidence supports the smaller surplus. See our deeper writeup on TDEE math for why.
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