TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day based on your activity level. Use this to set accurate nutrition goals for weight loss, maintenance, or gain.
Enter your details
Fill out the form to calculate your TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, including all activities. It combines your Basal Metabolic Rate (BMR) - the calories you burn at rest - with the energy you expend through physical activity and digestion.
How is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. This equation was published in the American Journal of Clinical Nutrition in 1990 after studying 498 healthy individuals and has been validated to predict resting metabolic rate within 10% of measured values.
For men: BMR = (10 Γ weight in kg) + (6.25 Γ height in cm) - (5 Γ age) + 5
For women: BMR = (10 Γ weight in kg) + (6.25 Γ height in cm) - (5 Γ age) - 161
Your BMR is then multiplied by an activity factor based on your lifestyle to calculate your TDEE.
How to Use Your TDEE
Weight Loss: Consume 300-500 calories below your TDEE for sustainable fat loss of about 0.5-1 lb per week.
Maintenance: Eat at your TDEE to maintain your current weight while supporting your activity level.
Weight Gain: Consume 300-500 calories above your TDEE to gain weight gradually at about 0.5-1 lb per week.
Important Considerations
- TDEE calculators provide estimates. Individual metabolic rates can vary by 10-20%.
- Track your results for 2-3 weeks and adjust your calorie intake based on actual progress.
- As you lose or gain weight, recalculate your TDEE periodically.
- Focus on whole, nutrient-dense foods regardless of your calorie target.
- Consider consulting with a healthcare provider or registered dietitian for personalized advice.
Motion's Approach to Nutrition & TDEE
While TDEE calculators show daily calorie needs, Motion recommends a more flexible, sustainable approach to nutrition tracking:
- π
Think Weekly, Not Daily: Track your calories and nutrition on a weekly basis rather than obsessing over daily totals. This allows for natural fluctuations in appetite, social events, and life circumstances while still progressing toward your goals.
- π―Focus on Activity First: Motion helps you build consistent movement habits before diving into strict calorie tracking. Regular activity makes nutrition management much easier and more effective.
- πUse TDEE as a Starting Point: Your calculated TDEE is an estimate. Motion's adaptive approach helps you find your true maintenance calories through consistent tracking and real-world results over time.
- π€Accountability Over Perfection: Share your nutrition journey with friends through Motion's social features. Having accountability partners helps you stay consistent without requiring perfect adherence every single day.