What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns over a full day. It is the single most useful number in nutrition because it tells you your break-even point: eat at your TDEE and your weight stays the same, eat below it and you lose, eat above it and you gain.
TDEE is made up of four parts: your resting metabolism (BMR), the energy used to digest food, the calories burned during planned exercise, and the calories burned through everyday movement like walking and fidgeting.
BMR vs TDEE — what is the difference?
Your BMR (Basal Metabolic Rate) is what you would burn lying in bed all day — the energy needed just to keep your heart, lungs, and brain running. TDEE takes that BMR and multiplies it by an activity factor, so it is always higher than BMR. BMR is the floor; TDEE is the real-world target.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for the general population:
- Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Your BMR is then multiplied by an activity multiplier to get TDEE:
- Sedentary (desk job, little exercise) — × 1.2
- Lightly active (1–3 workouts/week) — × 1.375
- Moderately active (3–5 workouts/week) — × 1.55
- Very active (6–7 workouts/week) — × 1.725
- Athlete (physical job or twice-daily training) — × 1.9
How many calories to lose or gain weight?
To lose weight, eat in a calorie deficit — roughly 500 calories below your TDEE loses about 0.5 kg (1 lb) per week. To gain lean muscle, eat in a modest surplus of 250–500 calories. The calculator applies these adjustments automatically when you pick a goal, and never drops below a sensible 1,200-calorie floor.
Turning the numbers into meals
Knowing your target is the easy part — hitting it every day is the hard part. Swoodie calculates these same numbers from your profile and then does the daily work for you: scan a plate or a barcode to log calories and macros instantly, generate recipes that fit your remaining budget, and build a weekly meal plan with a shopping list. See the full weight-loss guide or learn how AI calorie scanning works.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your resting metabolism plus all movement and exercise. Eat at your TDEE to maintain weight, below it to lose, and above it to gain.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest just to stay alive. TDEE takes that BMR and multiplies it by an activity factor to account for daily movement and exercise, so TDEE is always higher than BMR.
How is TDEE calculated?
This calculator estimates BMR with the Mifflin-St Jeor equation — the most accurate formula for most people — then multiplies it by an activity multiplier from 1.2 (sedentary) to 1.9 (athlete) to get your TDEE.
How many calories should I eat to lose weight?
A safe, sustainable deficit is about 500 calories below your TDEE, which loses roughly 0.5 kg (1 lb) per week. This calculator applies that deficit automatically when you choose the 'Lose weight' goal, with a 1,200-calorie floor.
How accurate is a TDEE calculator?
Formula-based TDEE estimates are typically within 5–15% of your true expenditure. They are an excellent starting point — track your weight for 2–3 weeks and adjust calories up or down based on the actual trend.
What macro split should I use?
A balanced default is 30% protein, 40% carbohydrate, and 30% fat, which this calculator uses. If you are building muscle, prioritise hitting your protein target first; the carb and fat split is more flexible.
This tool provides general estimates for healthy adults and is not medical advice. For therapeutic diets or medical conditions, consult a registered dietitian or doctor.