Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion.

How accurate is a TDEE calculator?

TDEE calculators provide an estimate, typically within 10-15% of your actual expenditure. Use the result as a starting point and adjust based on real-world weight changes over 2-3 weeks.

Why does TDEE matter for GLP-1 users?

GLP-1 medications like Ozempic and Mounjaro significantly reduce appetite. Without tracking, many users under-eat, which can cause muscle loss and metabolic slowdown. Knowing your TDEE helps you maintain an appropriate deficit while preserving lean mass.

How do I use TDEE for muscle gain?

For lean muscle gain, eat at a 200-300 calorie surplus above your TDEE while hitting the higher end of the protein recommendation (1.0-1.2g per lb). Combine this with progressive resistance training 3-5 times per week.

Should I eat back exercise calories?

Generally, no. Your TDEE already accounts for your activity level. Eating back exercise calories often leads to overestimating burn and under-reaching your goals. If you train very hard and feel low energy, add 100-200 calories on heavy training days.

What is the Mifflin-St Jeor formula?

Mifflin-St Jeor is the most widely validated BMR equation. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

When should I use Katch-McArdle instead?

If you know your body fat percentage, Katch-McArdle provides a more accurate estimate because it accounts for lean body mass. This is especially useful for people who are very muscular or have higher body fat percentages.

How much protein do I need during weight loss?

Research suggests 0.8-1.2g of protein per pound of body weight to minimize muscle loss during weight loss. Aim for the higher end if you are strength training, regardless of whether you are on a GLP-1 medication or not.

TDEE Calculator

Calculate your daily calorie needs with protein targets.

Sex

Age

Weight (lbs)

Height

Activity Level

Body Fat % (optional)

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For educational and research purposes only. This calculator provides estimates based on standard formulas.

Always verify calculations with your healthcare provider before use. We assume no liability for dosing errors, adverse events, or outcomes resulting from use of this tool.

How to Use This Calculator

Enter your stats

Age, sex, height, weight, and activity level

Add body fat % (optional)

Enables the more accurate Katch-McArdle formula

View your TDEE

See maintenance, deficit, and surplus calorie targets

Check protein needs

Get a protein recommendation to preserve lean mass

Common Questions

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