TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. This is the maintenance-calorie baseline behind cutting, bulking, and macro planning.
BMR = 10W + 6.25H − 5A ± sex constant · TDEE = BMR × activity multiplier
Clear numbers first, practical next steps after.
Every calculator is built to give you an estimate you can actually use for nutrition, training, or body-composition planning.
Why TDEE is the base layer
Every calorie target is relative to maintenance. If maintenance is wrong, the rest of the plan is miscalibrated from the start.
That is why the most useful TDEE calculator is not the one with the fanciest formula. It is the one you are willing to update after real-world feedback.
What to do after you calculate TDEE
Use TDEE to set your first calorie target, then track weekly averages. If progress is slower or faster than expected, update the estimate instead of assuming the laws of thermodynamics stopped working.
Your body is adaptive, but your plan should be adaptive too.
Frequently Asked Questions
What is TDEE?
TDEE is your Total Daily Energy Expenditure, the total number of calories you burn in a normal day after accounting for basal metabolism and activity.
How accurate is a TDEE calculator?
It is an estimate. The biggest variable is usually activity level, which people often overestimate. The right way to refine it is with two to three weeks of body-weight and food-log data.
Why is TDEE useful?
Because almost every nutrition phase starts there. Cut calories, bulking calories, and macro plans all depend on an honest maintenance estimate.
Related Calculators
Turn a maintenance estimate into a real plan
Use BodyRecomp to log meals and compare actual progress against your estimated TDEE so maintenance becomes more accurate over time.