What this calculator measures
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — including rest, movement, digestion, and deliberate exercise. It is the single most useful number for managing body composition: eat below it to lose fat, at it to maintain, or above it to build muscle.
How this calculator works
We first estimate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most validated formula for resting energy expenditure (Mifflin et al., American Journal of Clinical Nutrition, 1990). BMR is then multiplied by a physical activity level (PAL) factor from 1.2 (sedentary) to 1.9 (athlete) to produce TDEE.
How to use your result
Use this result as a starting point, not a final answer. Track your body weight for two to four weeks and compare the trend with your actual intake. If weight is not changing as expected, adjust your target by 100–200 kcal and repeat. Body composition changes and activity level shifts mean your TDEE is not a fixed number — recalibrate every few months.
Important limitation
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.