TDEE Calculator
Calculate your Total Daily Energy Expenditure to find out how many calories you burn per day. Uses the Mifflin-St Jeor equation — the most accurate formula for most people.
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What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) — the energy your body needs at complete rest — with the calories burned through physical activity, digestion, and non-exercise movement.
Knowing your TDEE is the foundation of any nutrition plan. Want to lose weight? Eat below your TDEE. Want to gain muscle? Eat above it. Want to maintain? Match it. The math is simple. The hard part is tracking what you actually eat — which is why we built CalShot.
TDEE vs BMR: what's the difference?
BMR (Basal Metabolic Rate) is the number of calories your body would burn if you stayed in bed all day. It accounts for breathing, circulation, cell production — the basics of being alive. For most people, BMR is 1,200-2,000 calories.
TDEE adds your activity on top. A sedentary office worker might burn 20% more than their BMR. A construction worker or serious athlete might burn 70-90% more. This is why the activity level selection above makes such a big difference in your number.
How accurate is this calculator?
The Mifflin-St Jeor equation predicts BMR within 10% for about 80% of people. It's more accurate than the older Harris-Benedict equation and is recommended by the American Dietetic Association.
The main sources of error are activity level estimation (most people overestimate) and individual metabolic variation. Use this number as a starting point, then adjust based on what actually happens to your weight over 2-3 weeks.
This calculator provides estimates only and is not a substitute for professional dietary advice.