TDEE & Calorie Calculator

Understanding BMR and TDEE

When trying to lose fat or gain muscle, the most important metric to understand is your Total Daily Energy Expenditure (TDEE). Your TDEE is the total number of calories your body burns in a 24-hour period.

Your TDEE is made up of several components. The largest is your Basal Metabolic Rate (BMR), which accounts for roughly 60-75% of your daily burn. BMR is the energy required to keep your body functioning at rest (breathing, circulating blood, cellular growth).

How to Use This Data

Once you know your TDEE, you can easily control your body composition:

• To Lose Fat (Cutting): Consume 15% to 20% fewer calories than your TDEE. For most people, this means a 300 - 500 calorie deficit.
• To Gain Muscle (Bulking): Consume 10% to 15% more calories than your TDEE. A slow surplus prevents excess fat gain.
• To Maintain: Eat precisely your TDEE.

Important: We utilize the Mifflin-St Jeor equation, which clinical studies have shown to be the most accurate standard formula for estimating BMR in modern populations.