TDEE & BMR Calculator
What is TDEE & BMR (Total Daily Energy Expenditure & Basal Metabolic Rate)?
TDEE is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus all physical activity. Knowing your TDEE is the foundation of any effective nutrition plan.
Gender
Activity Level
Height
cm
Weight
Age
yrs
What is TDEE?
TDEE represents total daily calorie burn including BMR, exercise, and the thermic effect of food. It is the baseline for any calorie-based nutrition plan.
Mifflin-St Jeor Formula
We use the Mifflin-St Jeor equation, the most accurate BMR formula for the general population, then multiply by your activity factor to get TDEE.
Using Your TDEE
Eat below TDEE to lose fat, at TDEE to maintain weight, and above TDEE to build muscle. Even small, consistent deficits or surpluses produce lasting results.
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