TDEE (Total Daily Energy Expenditure) is the number of calories you burn per day — the single most useful number for any weight goal.
The formula
Step 1 — BMR (Mifflin-St Jeor):
Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: same, − 161 instead of + 5
Step 2 — multiply by activity: 1.2 (sedentary) → 1.375 (light) → 1.55 (moderate) → 1.725 (heavy) → 1.9 (athlete).
Using it
- Fat loss: eat ~500 kcal below TDEE (≈1 lb/week).
- Muscle gain: eat ~200–300 above, with high protein.
- Reality check: formulas are starting points — track weight for 2–3 weeks and adjust.
Our TDEE Calculator does all of this instantly, with imperial/metric tabs and cut/bulk targets.