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TDEE Calculator

Calculate your TDEE (Total Daily Energy Expenditure) — the total calories you burn each day — using the Mifflin-St Jeor equation and your activity level.

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Calculate Your TDEE

Total daily calories burned, based on the Mifflin-St Jeor equation.

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TDEE Calculator – FAQs

What is TDEE?

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Total Daily Energy Expenditure is the total number of calories you burn in a day, including your resting metabolism plus all movement, exercise, and digestion. It is your calorie maintenance level.

How is TDEE calculated?

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We first estimate your BMR with the Mifflin-St Jeor equation, then multiply it by an activity factor (1.2 for sedentary up to 1.9 for very active) to account for daily movement and exercise.

How do I use my TDEE?

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Eat around your TDEE to maintain weight, 10–20% below it to lose fat, or 5–15% above it to gain muscle. It is the starting point for any calorie or macro plan.