<aside> 💡 TDEE measures how many calories you burn per day based on your Total Daily Energy Expenditure to know how many calories you need to reach your goal.

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MIFFLIN ST. JEOR EQUATION:

First Calculate BMR:

Men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

Then:

Multiply results by the number that matches you're activity level

Sedentary = 1.2

Lightly Active = 1.37

Moderately Active = 1.55 - Moderately active (Moderate exercise/sports 3-5 days/week)

Very Active = 1.72

Athlete = 1.9

• Male
• Female

Although this calculator is a great tool, it's not perfect. Keep in mind this is just an estimate. Furthermore, many of us overestimate, underestimate, or flat-out lie about how much we weigh or exercise. Even if you were honest with the calculator, it doesn't mean the number will be 100 percent accurate. Whatever number the TDEE calculator gave to you is a starting point—not a law for you to abide for the rest of your life.

Your TDEE is how many calories you expend every day. If you want to lose fat, try to eat about 15-20 percent less than you burn.

Once you've established your daily calorie intake, we suggest initially tracking your weight on a weekly basis. This will help determine if you need to adjust your calorie intake to optimize your goals.