TDEE Calculator
Estimate your Total Daily Energy Expenditure with the Mifflin-St Jeor equation, then see a goal-adjusted calorie target and macro split. Everything is computed in your browser — no sign-up required.
How TDEE is calculated
Your basal metabolic rate (BMR) is the energy your body uses at complete rest. The Mifflin-St Jeor equation estimates BMR from your weight, height, age, and sex. Your total daily energy expenditure (TDEE) multiplies BMR by an activity factor that reflects how much you move throughout the day.
Once TDEE is known, a goal factor adjusts it up or down: maintenance uses 1.0×, fat loss ranges from 0.75× to 0.85×, and muscle gain ranges from 1.05× to 1.12×. The resulting calorie target is the starting point — real progress depends on consistency, which is why RecompOne revisits targets weekly against your actual data.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the estimated calories you burn each day, combining BMR with activity. It's the baseline for setting any fat-loss, maintenance, or muscle-gain calorie target.
How accurate is this calculator?
Mifflin-St Jeor is among the most accurate predictive equations, but every formula is still an estimate. Track your real weight and waist trends for two to three weeks, then adjust based on observed change.
Should I eat my exact TDEE to maintain?
For maintenance, yes — but day-to-day variation is normal. A weekly average near your TDEE is a better target than hitting an exact number every single day.
Get adaptive targets that update with your real progress
RecompOne takes your TDEE and turns it into a weekly-adaptive calorie and macro plan that adjusts based on your actual adherence, weight, and waist trends — so you stop guessing and start converging.