Add your age, height and weight, that's all it needs
What your TDEE means
Your Total Daily Energy Expenditure is the number of calories you burn in a normal day. That's your resting burn (BMR) plus everything you do on top of it, from training to walking to carrying the shopping. Eat around it to hold your weight, a little under it to lose, a little over it to build.
Every equation is an estimate and real burn varies person to person. Treat it as a smart starting point, not gospel
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What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is what your body burns at complete rest, just keeping you alive. TDEE adds everything you do on top: walking, training, even fidgeting. Calorie targets should be set from TDEE, not BMR.
How accurate is a TDEE calculator?
This one uses Mifflin-St Jeor, the equation clinical reviews rate most accurate. Every formula is still an estimate though, usually within about 10%. Watch your weight trend for two to three weeks and adjust from real results.
Why do different TDEE calculators give different numbers?
It comes down to which equation a site uses and how it rounds. Some tools still run Harris-Benedict, an equation from 1919, while this calculator uses Mifflin-St Jeor with the standard activity multipliers, the same maths the most trusted calculators use, and we show the working right on this page. Enter the same details into any calculator built on Mifflin-St Jeor and it will agree with ours.
What's the most accurate TDEE formula?
Mifflin-St Jeor for most people. If you know your body fat percentage, add it in the calculator and it switches to Katch-McArdle automatically. That one works from lean mass, which suits lean or very muscular people better.
Which activity level should I pick?
Most people overestimate. Only count deliberate exercise and genuinely physical work. If you're torn between two levels, pick the lower one and adjust upwards if your weight drops faster than expected.
How do I use my TDEE to lose or gain weight?
Eat around your TDEE to hold steady. A deficit of roughly 500 to 550 kcal a day loses about 0.5 kg a week, and a modest surplus of 200 to 300 kcal supports muscle growth without piling on fat.
How often should I recalculate my TDEE?
Whenever your weight moves by 2 to 3 kg or your training changes. Your burn drops as you lose and rises as you gain, so a number from months ago quietly goes stale. Recalculate every few weeks, or use an app that keeps it updated for you.
This calculator is for general information only. It isn't medical advice, a diagnosis or a treatment plan, and Biofaze isn't a healthcare provider or a medical device. Speak to your GP or another qualified health professional before acting on these numbers, especially if you're pregnant, under 18 or managing a health condition.