Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Find out how many calories you burn daily based on your activity level.
TDEE
2,693
calories/day
BMR
1,737
calories at rest
5'10"
1,737
65% of TDEE
956
35% of TDEE
Explore how changes affect your results
Compared to the general population (Male)
Your TDEE
2693 cal/day
Percentile
56th
You're in the ideal range!
Distribution
10th
1900
25th
2200
Median
2600
75th
3000
90th
3500
Population Average
2600
Ideal Range
2300 - 2900
cal/day
Your Ranking
Top 56%
44% are higher
Tips based on your TDEE calculation
Your TDEE is an estimate. Track your actual intake and weight changes to find your true maintenance.
Non-Exercise Activity Thermogenesis (NEAT) can add 200-500 calories to your daily burn.
Each pound of muscle burns about 6 calories at rest. More muscle = higher metabolism.
TDEE
2,693
calories/day
BMR
1,737
calories at rest
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including all activities. Calculate it by multiplying your BMR by an activity factor: Sedentary (x1.2), Light activity (x1.375), Moderate (x1.55), Very active (x1.725), Extra active (x1.9). To lose weight, eat 500 calories below TDEE for approximately 1 pound per week loss. To gain muscle, eat 300-500 above TDEE.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including all activities. It consists of your BMR (calories burned at rest), activity calories, and the thermic effect of food. TDEE is essential for weight management.
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic body functions. TDEE includes BMR plus all activity. TDEE is typically 1.2x to 2x your BMR depending on activity level.
To lose weight, eat fewer calories than your TDEE (caloric deficit). A 500 calorie deficit typically results in 1 lb/week loss. Don't go below BMR for extended periods. For muscle gain, eat above TDEE (caloric surplus).
The Mifflin-St Jeor equation is considered most accurate for most people. The Katch-McArdle formula is best if you know your body fat percentage. Harris-Benedict is older but still widely used.
TDEE calculations are estimates with 10-15% variance. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the calculated TDEE as a starting point, then adjust based on actual results over 2-4 weeks.
TDEE
2,693
calories/day
BMR
1,737
calories at rest