TDEE Calculator (Total Daily Energy Expenditure) - Zen Hub
Your TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including basal metabolism (BMR), physical activity, and digestion. This calculator uses the Mifflin-St Jeor equation multiplied by your activity factor (1.2 sedentary to 1.9 very active) to give you accurate daily calorie targets for weight loss, maintenance, or muscle gain.
Last updated: May 2026
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How Many Calories Per Day to Lose Weight? The Honest Answer
How many calories you should eat per day to lose weight — with the formula, realistic examples for women and men, a table by activity level, and the most common mistakes that make diets fail.
BMR vs TDEE: What’s the Difference (And Which One Should You Use)?
BMR is the energy you burn at complete rest. TDEE is your real-world daily burn, including activity and digestion. Use TDEE to set goal calories; use BMR only as a component in the calculation.
How to Calculate Your TDEE (Total Daily Energy Expenditure)
A clear, step-by-step guide to calculate your TDEE correctly using Mifflin–St Jeor and activity factors, plus common mistakes to avoid.