TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full day, combining your Basal Metabolic Rate (the energy spent just staying alive) with everything on top of that: digestion, daily movement, and exercise. TDEE - not BMR - is the number you should compare your food intake against when you are trying to lose, maintain, or gain weight, because it reflects your actual life, not just your resting physiology.

This calculator starts from the Mifflin-St Jeor BMR equation, then applies one of five standard activity multipliers, from sedentary (little to no structured exercise) up to very active (a physically demanding job combined with hard training). This five-bucket model is the same one used by most TDEE tools online, and it is a reasonable first estimate - but it is also where most calculators stop, and where they start to drift from reality for anyone whose day does not fit neatly into one bucket.

The differentiator here, and the same logic that powers Mealyno's in-app daily targets, is that this calculator also accepts your average daily step count and your weekly workout frequency, duration and intensity as optional extra inputs. Rather than folding a vague guess about "how active you are" into a single dropdown, it shows you separately how much additional energy your logged steps and workouts represent on top of your activity-level TDEE - useful if you track steps on a phone or watch and want a truer picture without switching your whole activity bracket up a level.

TDEE is not static: it moves as your weight, age and activity change, so it is worth recalculating every few months, especially after a significant weight change. Once you have a TDEE figure you trust, the calorie calculator below turns it into a concrete daily target for your specific goal - a deficit for weight loss, a surplus for muscle gain, or maintenance - with the same BMR-floor safety check applied throughout.