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Calculate your Total Daily Energy Expenditure (TDEE) based on the Mifflin-St Jeor equation to get scientific calorie recommendations for fat loss and muscle gain.
Calories burned based on activity level (Total Daily Energy Expenditure)
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day after considering exercise. It is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying that value by an activity factor. TDEE represents the number of calories you need to consume to maintain your current weight.
Activity factors are used to convert BMR to TDEE. Sedentary (1.2) applies to office workers; Lightly Active (1.375) applies to those who exercise lightly 1-3 days a week; Moderately Active (1.55) applies to those who exercise moderately 3-5 days a week; Active (1.725) applies to those who exercise intensely every day; Very Active (1.9) applies to professional athletes or those engaged in physical labor.
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Not sure how many calories you should eat every day? TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period through basal metabolism, physical activity, and the thermic effect of food. This tool uses the Mifflin-St Jeor equation to accurately calculate the calories needed to maintain your current weight based on your gender, age, height, weight, and activity level. It provides the core data support you need to create a diet plan for fat loss, muscle gain, or weight maintenance.
Q: Do I need to recalculate my TDEE every day?
No. Your TDEE is relatively stable. It is recommended to recalculate only when your weight changes by more than 5% or if there is a significant change in your physical activity level.
Q: Why do different calculators give different TDEE results?
This is primarily due to the different formulas used. Our tool uses the Mifflin-St Jeor equation, which is on average 5% more accurate for calculating Basal Metabolic Rate (BMR) than the Harris-Benedict equation, making it especially suitable for modern body types.
The calculation results are based on statistical models, and individual differences may cause actual needs to vary by ±15%. Pregnant women, nursing mothers, and individuals with metabolic diseases should consult a medical professional. Please use your most recent measurements for height and weight, and select your activity level based on your average weekly exercise rather than a single day's activity.
We recommend adjusting your calorie intake every 4 weeks based on weight changes. If your weight loss stalls during a fat-loss phase, you can reduce your intake by an additional 200-300 calories from your current TDEE. During a muscle-building phase, aim to keep weekly weight gain under 0.5%. Typical calculation example: A 30-year-old male, 175 cm tall, weighing 70 kg, with a moderate activity level (multiplier 1.55) — BMR is 1662 kcal, TDEE is approximately 2576 kcal, recommended intake for fat loss is 2076 kcal, and recommended intake for muscle gain is 2876 kcal.
