Total Daily Energy Expenditure — the calories you actually burn in a day. Utilizes the Mifflin-St Jeor equation, currently the most accurate validated model for estimating TDEE in the general population. Reviewed by HealthGuide experts.TDEE Calculator
Frequently asked questions
What does TDEE mean?
Total Daily Energy Expenditure — the total calories you burn in 24 hours, including your resting metabolism plus all physical activity. Eating at TDEE maintains your current weight.
How accurate is a TDEE estimate?
Estimates are typically within ±10–15% of true expenditure. Use the result as a starting point, then adjust by ±200 kcal based on 2–3 weeks of actual weight trend.
Which activity multiplier should I pick?
Most people overestimate their activity. If unsure, choose one level lower than feels right. "Sedentary" covers desk jobs with walks of under 30 minutes/day. "Lightly active" covers 1–3 workouts per week.
Should I eat below my TDEE to lose weight?
Yes — a deficit of 300–500 kcal/day produces roughly 0.3–0.5 kg of fat loss per week, which is sustainable. Deficits larger than 1,000 kcal/day risk muscle loss and metabolic slowdown.
Put it all together
The Health Planner reads your data and gives you exactly 3 actions for today.