TDEE
CALCULATOR
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. Understanding your TDEE is the foundation for any nutrition plan, whether you want to lose fat, build muscle, or maintain your current weight.
// YOUR METRICS
Your current age in years
Used for metabolic calculation differences
Consider both exercise and daily movement
// YOUR ENERGY REQUIREMENTS
BASAL METABOLIC RATE (BMR)
Calories burned at complete rest
TOTAL DAILY ENERGY EXPENDITURE
Your maintenance calories
CALORIES BY GOAL
-500 kcal (1 lb/week loss)
Maintain current weight
+300 kcal (minimal fat gain)
+500 kcal (faster muscle gain)
Key insight: These are starting estimates. Track your weight for 2-3 weeks and adjust calories by 100-200 if progress stalls.
// UNDERSTANDING_TDEE
WHAT IS TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It includes all energy used for basic functions, physical activity, and food digestion.
COMPONENTS OF TDEE
- Basal Metabolic Rate (BMR): Calories burned at rest for basic functions like breathing and circulation (60-70% of TDEE)
- Thermic Effect of Food (TEF): Energy used to digest, absorb, and process food (about 10% of TDEE)
- Non-Exercise Activity (NEAT): Calories burned through daily movement like walking, fidgeting, and standing
- Exercise Activity: Calories burned through intentional physical exercise
THE MIFFLIN-ST JEOR FORMULA
This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for estimating BMR in healthy adults:
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
ACTIVITY MULTIPLIERS
| ACTIVITY LEVEL | MULTIPLIER | DESCRIPTION |
|---|---|---|
| Sedentary | 1.2 | Desk job, minimal exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise, physical job |
TIPS FOR ACCURACY
- Be honest about activity: Most people overestimate their activity level
- Track and adjust: Use your TDEE as a starting point and adjust based on real-world results
- Consider body composition: Those with more muscle mass may have a higher TDEE
- Account for adaptive thermogenesis: Metabolism can slow during prolonged calorie deficits
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation. Individual metabolism varies based on genetics, hormones, and body composition. Use these values as a starting point and adjust based on your actual results. Consult a registered dietitian or healthcare provider for personalized nutrition advice.