TDEE Calculator
Estimate total daily energy expenditure using the Mifflin–St Jeor equation, then calibrate the estimate against your real two-week weight trend.
Estimated resting needs: 1,718 kcal/day. For gradual fat loss, a cautious starting point is near 2,263 kcal, followed by real-world calibration.
What TDEE means
Total Daily Energy Expenditure combines estimated resting metabolic needs with movement, work, daily activity, and exercise. The calculator first estimates basal metabolic rate, then applies an activity multiplier.
Activity factors
Activity categories are broad. Step count, job demands, training volume, body size, and individual metabolism can make the same label inaccurate for two different people.
How to calibrate your result
- Choose a consistent daily intake near the estimate.
- Track morning body weight under similar conditions for at least two weeks.
- Compare weekly averages, not single weigh-ins.
- Adjust gradually if the trend differs from your goal.
Do not treat the output as a prescription. Pregnancy, adolescence, eating-disorder recovery, medical conditions, and some medications require individual professional guidance.
Connect energy needs to body composition
Use the photo body-fat estimate as a directional baseline, calculate FFMI, and follow changes with the physique progress tracker.