Estimate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation — the most accurate formula for modern populations.
Total Daily Energy Expenditure is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR) plus the energy used for daily activities and exercise.
We use the Mifflin-St Jeor equation, widely regarded as the most accurate for estimating BMR in healthy adults. The result is then multiplied by an activity factor to estimate TDEE.
TDEE (Total Daily Energy Expenditure) is an estimate of how many calories you burn per day including activity. It is the baseline for setting a deficit (fat loss) or surplus (muscle gain).
It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor. Mifflin-St Jeor is widely used for modern adult populations.
It is a solid starting estimate, not a lab measurement. Track weight for 2–3 weeks and adjust calories up or down if progress is too fast or too slow.
Yes — eating roughly at TDEE is the usual target for maintenance. A moderate deficit below TDEE supports fat loss; a surplus above TDEE supports muscle gain with training.