Calculate your Total Daily Energy Expenditure — the exact calories your body burns every day based on your stats and activity level.
| Level | Multiplier | Example |
|---|---|---|
| Sedentary | ×1.2 | Desk job, no exercise |
| Lightly Active | ×1.375 | Walk 1-3x/week |
| Moderately Active | ×1.55 | Gym 3-5x/week |
| Very Active | ×1.725 | Hard training 6-7x/week |
| Super Active | ×1.9 | Athlete or physical job |
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus energy used for physical activity and digestion. Without this number, any nutrition plan is guesswork.
This calculator uses the Mifflin-St Jeor equation, validated as the most accurate BMR formula for the general population and recommended by the Academy of Nutrition and Dietetics.
For fat loss, subtract 300–500 kcal from your TDEE. For muscle gain, add 200–300 kcal. Adjust every 2–3 weeks based on real-world progress.