TDEE Calculator

How the TDEE calculator works

Total daily energy expenditure (TDEE) is the number of calories your body burns in a typical day. We start with your basal metabolic rate (BMR)—the calories your body needs at rest—using the Mifflin–St Jeor equation. Then we multiply by your activity factor to estimate how much you burn after workouts, daily movement, and lifestyle habits are included.

Activity levels explained

• Sedentary: Desk work and minimal exercise.
• Lightly active: Light activity 1–3 days per week.
• Moderately active: Moderate exercise 3–5 days per week.
• Very active: Daily training or physically demanding work.
• Extra active: Two-a-day training or intense labor plus workouts.

Calorie targets for goals

Your TDEE is the maintain number. To lose weight steadily, aim for a 500 calorie deficit per day. To gain, start with a 500 calorie surplus. If your progress is too fast or too slow, adjust by 100–200 calories and re-check after 10–14 days.

Tips for getting reliable results

• Use an average of 2–3 weeks of weight data before making big adjustments.
• Track your steps or workout schedule to pick the right activity factor.
• Pair calorie targets with macro planning for better energy and recovery.
• Log meals in BiteCheck to keep your numbers consistent day to day.

TDEE FAQ