What is My TDEE? How to Calculate Your Maintenance Calories

Whether you are trying to shed a few pounds for summer or pack on muscle during a winter bulk, there is only one number that truly dictates your success: your TDEE.

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period.

The Two Components of TDEE

Your TDEE is made up of two main components:

1. BMR (Basal Metabolic Rate): This is the energy your body needs just to stay alive. If you stayed in bed all day and didn't move a muscle, your body would still burn calories to keep your heart beating and your lungs breathing. For most people, BMR makes up 60-75% of their total daily calories.
2. Activity Level: This includes everything from your actual workout (running, lifting) to Non-Exercise Activity Thermogenesis (NEAT), which includes walking to the car, fidgeting, and doing chores.

How to Use Your TDEE

Once you know your TDEE, achieving your fitness goals becomes simple math:

• To Maintain Weight: Eat exactly your TDEE.
• To Lose Weight (Cut): Eat 300 to 500 calories below your TDEE. This creates a caloric deficit, forcing your body to burn stored fat for energy.
• To Gain Muscle (Bulk): Eat 300 to 500 calories above your TDEE. This creates a caloric surplus, giving your body the extra energy it needs to build new muscle tissue.

Calculate Your Exact TDEE

You don't need a math degree to figure this out. The most accurate formula used by nutritionists today is the Mifflin-St Jeor equation.

Instead of doing it by hand, use our free TDEE Calculator. Just enter your age, height, weight, gender, and activity level, and it will instantly give you your exact maintenance calories!