TDEE Calculator

Total Daily Energy Expenditure

TDEE Calculator

Inputs

10–100
Formulas: Mifflin–St Jeor for BMR. TDEE = BMR × activity factor. Ideal weight per Hamwi, Devine, Robinson, Miller. BMI = 703×lb/in² (imperial) or kg/m² (metric). Max muscular potential via Berkhan model. Macros assume 4 kcal/g for protein/carbs, 9 kcal/g fat. This is an estimate, not medical advice.
Savage Performance & Nutrition.

Information is deemed reliable but not guaranteed.

A TDEE calculator is a tool that estimates how many calories your body burns in a day when you account for both your basic survival needs and your daily activity level.

Here’s the breakdown:

🔹 Step 1: BMR (Basal Metabolic Rate)

  • What it is: The number of calories your body needs at complete rest to keep you alive — to power your brain, heart, lungs, and other organs.

  • How it’s calculated: Commonly with the Mifflin–St Jeor equation, which uses your age, sex, weight, and height.

🔹 Step 2: Activity Multiplier

  • What it is: A factor that adjusts your BMR depending on how active you are.

  • Examples:

    • Sedentary (little or no exercise): ×1.2

    • Moderate (3–5 workouts/week): ×1.55

    • Very active (daily training/physical job): ×1.725

When you multiply your BMR × activity multiplier, you get your TDEE.

🔹 What TDEE Means

  • TDEE = Total Daily Energy Expenditure

  • It’s the number of calories you need to eat per day to maintain your current weight.

🔹 Why People Use It

  • To lose weight (cutting): Eat fewer calories than your TDEE.

  • To gain weight (bulking): Eat more calories than your TDEE.

  • To maintain weight: Eat roughly your TDEE.