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TDEE Calculator

Find your Total Daily Energy Expenditure, the real number of calories your body burns in a day, using the same Mifflin-St Jeor formula the SanoobFit app runs on.

Calculate Your TDEE

Please enter a valid age, height and weight.
--
calories per day (TDEE)
BMR: -- kcal/day

How a TDEE Calculator Actually Works

Your Total Daily Energy Expenditure is built from two numbers. The first is your BMR, Basal Metabolic Rate: the calories your body burns at complete rest, just keeping your organs running. The second is your activity multiplier, which scales that resting number up to account for everything you do across a real day.

BMR (Mifflin-St Jeor)
Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

TDEE
TDEE = BMR × Activity Multiplier

This calculator uses the exact same formula and the exact same code as the nutrition plan built for every SanoobFit member. The number you see here is not a marketing estimate, it is the real starting point the app itself would give you.

The SanoobFit Position

NEAT, your non-exercise activity, and daily movement is the largest lever in this whole equation, not your workouts and not your diet. Most people who feel stuck on a TDEE number have not miscalculated their BMR. They have picked an activity level that describes their intention, not their actual day. Fix the honesty of that one input before you touch anything else.

Where This Fits in APEX

Inside SanoobFit's APEX system, your daily energy output is tracked as the Daily Activity standard. Getting honest, consistent daily activity is a real requirement for advancing out of Stage 1, Foundation, and it is the backbone of the Metabolic Health program.

Standard: Daily Activity Stage 1: Foundation Program: Metabolic Health

This Number Is a Starting Point, Not a Plan

The SanoobFit app takes your TDEE and builds real, adjusting nutrition and training around it, free to start.

Build My Free Plan

Frequently asked questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total number of calories your body burns in a day, including rest, digestion, and all physical activity.
How do you calculate TDEE?
TDEE is calculated by first finding your BMR (basal metabolic rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor based on how much you move in a typical day.
What formula does a TDEE calculator use?
Most TDEE calculators, including this one, use the Mifflin-St Jeor equation to find BMR, then multiply it by an activity multiplier to reach TDEE.

Related Reading

This tool gives an estimate to guide your plan. It is not a diagnosis and does not replace advice from your own doctor, especially if you have a medical condition affecting your metabolism.