Calculate your Total Daily Energy Expenditure accurately and log your daily progress. Get personalized data analysis to achieve your fitness goals with scientific results.
To reach your fitness goals, whether it's losing fat or building muscle, the most critical number you need to know is your Total Daily Energy Expenditure (TDEE). This figure represents the total number of calories your body burns in a 24-hour period, accounting for your exercise, daily movement, and even the energy required to digest food.
Our scientific calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimated calorie needs. We take your Basal Metabolic Rate (BMR) and multiply it by an activity multiplier (PAL) to find your maintenance calories.
Most calculators stop at an estimate. On dailytdee.com, we encourage daily logging. By tracking your weight daily, you can find your True TDEE, which is much more precise than any generic formula can provide.
Once you have your TDEE from our calculator, you can set your targets:
| Goal | Calorie Adjustment | Expected Result |
|---|---|---|
| Weight Loss (Cut) | TDEE - 500 kcal | Approx. 0.5kg loss per week |
| Maintenance | TDEE + 0 kcal | Stay at current weight |
| Muscle Gain (Bulk) | TDEE + 300-500 kcal | Slow, steady lean mass gain |
