TDEE Calculator
Estimate your resting energy expenditure with the Mifflin–St Jeor equation, then apply an activity multiplier to create a starting estimate of total daily energy expenditure (TDEE).
TDEE is not a directly measured number here. Treat the result as a starting estimate and calibrate it against 2–4 weeks of body-weight and intake data.
Calculate your TDEE
What your result means
BMR/REE estimate approximates energy use at rest. TDEE adds an activity factor. The activity multiplier is often the largest uncertainty, so don't mistake the output for an exact metabolic measurement.
Using TDEE to build muscle
Start near estimated maintenance, establish a reliable morning body-weight trend, then add a modest surplus if your goal is gaining mass. If average weight is not moving after a few consistent weeks, increase intake modestly rather than making a huge jump.
Why your real maintenance may differ
- Daily movement and step count vary.
- Training expenditure changes with session volume and body size.
- Food logging has measurement error.
- Metabolic adaptation and spontaneous activity can change during dieting or gaining.
- Prediction equations are population estimates.