Calculate your Total Daily Energy Expenditure based on your BMR and activity level
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, including resting metabolism, physical activity, and the thermic effect of food. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor based on your exercise habits to determine your TDEE.
Mifflin-St Jeor BMR: For men, 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women, 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. TDEE = BMR × Activity Factor.
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE includes BMR plus all additional energy expended through daily activities, exercise, and digesting food. TDEE is always higher than BMR.
A deficit of 300-500 calories per day below your TDEE is recommended for gradual, sustainable weight loss of about 0.5 kg (1 lb) per week. A larger deficit of 500-1000 calories may lead to faster weight loss but can be harder to maintain and may risk muscle loss.