Gender
Age
Weight (kg)
Height (cm)
TDEE at all activity levels (click to copy)
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE is your Total Daily Energy Expenditure — the total calories you burn each day. It's your personal calorie 'maintenance level'. Knowing your TDEE is the foundation of any weight management plan: eat below it to lose, above it to gain, at it to maintain.
Why does TDEE change with activity?
Your body burns calories through three processes: BMR (rest), NEAT (non-exercise movement like walking), and EAT (intentional exercise). The activity multiplier accounts for all three. A sedentary desk worker and a construction worker of identical size can have TDEEs differing by 800+ calories.
How accurate is the TDEE estimate?
The Mifflin-St Jeor formula has a ±10% margin of error for most people. Actual TDEE depends on individual metabolic variation, muscle mass (muscle burns more than fat at rest), hormones, and genetics. Track calories and weight for 2–3 weeks to find your true maintenance level.
Should I eat my TDEE every day?
Not necessarily. Many people find success with weekly average approach — eating at TDEE on active days, slightly below on rest days. The important metric is the weekly calorie balance, not the daily number. ±100–200 calories per day averages out over a week.