TDEE stands for Total Daily Energy Expenditure. It's the total number of calories you burn per day, including exercise and daily activities.

How do I calculate my BMR?

We use the Mifflin-St Jeor equation: For men, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

How many calories should I eat to lose weight?

A moderate deficit of 300-500 calories below your TDEE promotes steady fat loss of about 0.5-1 lb per week while preserving muscle mass.

How accurate is the TDEE calculator?

The Mifflin-St Jeor equation predicts BMR within 10% for most adults. Combined with activity multipliers, TDEE estimates are typically within 200-300 calories of actual expenditure. For maximum accuracy, track your weight and calorie intake for 2-3 weeks and adjust.

Should I eat at my TDEE to lose weight?

No — eat below your TDEE to lose weight. A moderate deficit of 300-500 calories below TDEE produces sustainable fat loss of 0.5-1 lb per week while preserving muscle mass. Deficits larger than 750 calories increase muscle loss risk and metabolic adaptation.

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TDEE & Calorie Calculator

Find your Total Daily Energy Expenditure using the Mifflin-St Jeor equation

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Age

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Weight (lbs)

Height (inches)

Activity Level

This TDEE calculator estimates your Total Daily Energy Expenditure — the total number of calories you burn per day including exercise. It uses the Mifflin-St Jeor equation (1990), which research shows is the most accurate BMR prediction for most adults, multiplied by your activity level.

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including your basal metabolic rate (BMR), the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and exercise. It is the number you need to eat below to lose weight or above to gain weight.

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NinjAthlete Team

NinjAthlete is a performance optimization platform publishing evidence-based guides on HYROX training, peptide therapy, biohacking, and longevity science. HYROX content is informed by sub-60 competition experience (59:51, HYROX Dallas). Peptide content cites peer-reviewed research with DOI/PubMed links.

Last reviewed: April 2026|Editorial Policy

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