TDEE Calculator: Total Daily Energy Expenditure

What Is Total Daily Energy Expenditure?

Total Daily Energy Expenditure is your estimated daily calorie burn after resting metabolism, normal movement, and training are combined. It is the starting point for setting maintenance calories, a fat-loss deficit, or a lean-gain surplus.

Maintenance calories

Estimate the calories likely needed to maintain your current body weight.

BMR and activity

See the resting metabolism estimate and the activity multiplier behind the result.

BMI context

Get BMI as a broad body-size reference alongside calorie estimates.

Macro example

Use a simple maintenance macro split for meal planning and tracking.

How the TDEE calculator works

Bazu uses the Mifflin-St Jeor equation as the default BMR formula because it is a widely used modern equation for adult resting energy expenditure. TDEE is then estimated by multiplying BMR by your selected activity factor. If you enter body fat percentage, the calculator also shows a Katch-McArdle estimate based on lean body mass.

1. Convert height and weight to centimeters and kilograms when imperial units are used.
2. Estimate BMR with Mifflin-St Jeor: 10 x kg + 6.25 x cm - 5 x age, plus 5 for men or minus 161 for women.
3. Multiply BMR by the selected activity factor: 1.2, 1.375, 1.55, 1.725, or 1.9.
4. Round TDEE to the nearest 10 calories, then derive fat-loss, lean-gain, BMI, and macro estimates.

Formula estimates are best used with real-world feedback: weigh in consistently, track gym performance, and adjust calories only after a trend is clear.

TDEE activity multipliers

The activity setting is often the biggest source of error. Choose the level that describes your average week, not your hardest single workout day.

Activity levelFactorBest fit

Sedentary1.2Mostly seated work with little planned exercise.

Light exercise1.375Light training or sports 1-3 days per week.

Moderate exercise1.55Moderate training 3-5 days per week.

Very active1.725Hard training 6-7 days per week.

Athlete / two-a-days1.9Very hard training, physical work, or two-a-day sessions.

What to do with your TDEE

Start near maintenance if you are unsure. For fat loss, use a modest deficit that you can repeat for weeks. For muscle gain, use a small surplus and keep progressive overload in your training plan. Big changes are easier to make after you have two to four weeks of body-weight trend data.

Estimate your daily protein Plan progressive overload Estimate your one-rep max Read the progressive overload guide

This calculator provides a general estimate and is not medical advice. If you have a medical condition, are pregnant, are recovering from disordered eating, or have specific nutrition needs, consult a qualified healthcare professional.

FAQ

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is an estimate of how many calories you burn in a full day after accounting for your resting metabolism and activity level.

How do you calculate TDEE?

This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies BMR by an activity factor. If you enter body fat percentage, it also shows a Katch-McArdle comparison based on lean body mass.

What is the Mifflin-St Jeor formula?

For men, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5. For women, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age - 161.

What activity multiplier should I choose?

Choose sedentary for mostly seated work, light for 1-3 exercise days, moderate for 3-5 training days, very active for hard training most days, and athlete for very hard training, physical work, or two-a-day sessions.

Is TDEE the same as BMR?

No. BMR estimates calories burned at rest. TDEE estimates total daily calories after activity is included, so TDEE is usually higher than BMR.

How accurate is a TDEE calculator?

A TDEE calculator is a starting estimate. Real maintenance calories can vary based on lean mass, movement outside the gym, food tracking accuracy, sleep, stress, and metabolic adaptation.

How should I use TDEE for fat loss?

Start with a modest deficit, such as about 10-20% below maintenance, then watch your body-weight trend for two to four weeks before making another adjustment.

How should I use TDEE for muscle gain?

Start with a small surplus, such as about 5-10% above maintenance, while following progressive overload and eating enough protein.