TDEE Calculator — Daily Calorie Burn
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. See your BMR, maintenance calories, and targets for weight loss or gain.
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Frequently asked questions
TDEE vs. BMR — what's the difference?
BMR (Basal Metabolic Rate) is calories burned at complete rest, just keeping you alive — breathing, circulation, brain function. TDEE (Total Daily Energy Expenditure) is BMR plus everything else: NEAT (fidgeting, walking around), exercise, and the thermic effect of digesting food. BMR is ~60–70% of TDEE for most adults. Eat below BMR and your body slows metabolism to defend its weight — bad strategy.
How do I count calories accurately?
The biggest source of error is portion size, not food choice. Studies show people underestimate intake by 20–40% when self-reporting without measuring. Use a food scale for everything for at least 2 weeks to calibrate. After that, you can eyeball more reliably. Apps like MyFitnessPal or Cronometer make tracking faster — barcode scan + saved meals cuts entry time to seconds.
Should I eat below BMR?
Generally no. Eating below BMR signals starvation to your body, triggering metabolic adaptations: thyroid downregulation, increased cortisol, reduced NEAT (you fidget less, take fewer steps unconsciously), muscle catabolism. A 500-cal/day deficit (below TDEE, not BMR) yields about 1 lb/week of fat loss and is sustainable for months. For aggressive cuts, supervise medically — VLCDs under 800 cal/day are clinical interventions, not DIY.