Daily Calories (TDEE)
Your Total Daily Energy Expenditure (TDEE) estimates how many calories you burn in a day, based on your body and activity level. It is the anchor for losing, maintaining or gaining weight.
Results update as you type
Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).
Activity falls short for many
“Inactive” = no leisure-time physical activity. Source: CDC.
What TDEE and BMR mean
Your Total Daily Energy Expenditure (TDEE) is how many calories you burn in a day. It’s your basal metabolic rate (BMR — energy at rest) multiplied by an activity factor.
VitaDup estimates BMR with the Mifflin-St Jeor equation, today’s most accurate, and scales it by your activity level.
Using your number for a goal
Eat around your TDEE to maintain. For weight loss, a moderate deficit (VitaDup suggests about 500 kcal, roughly 1 lb/week) works well. To gain, add a controlled surplus.
Activity is the part you control most — moving from “sedentary” to “lightly active” changes your TDEE noticeably.
Frequently asked questions
Do my calorie needs change because I live in the U.S.?
Not directly — the formula depends on your body and activity. The local context is habits: high inactivity tends to lower the average activity factor.
How big a deficit is safe?
A moderate 300–500 kcal/day deficit is sustainable for most people. For more aggressive plans, work with a professional.
Why does more activity raise my TDEE so much?
The activity factor multiplies your BMR, so moving more scales your whole daily burn.
Related calculators
This tool is for general education and is not a substitute for professional medical advice.