Daily Maintenance Calories
2100

Calories per day

Lose Weight 1600 kcal
Gain Weight 2600 kcal

The Science of TDEE Simulation

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.

The Mifflin-St Jeor Equation

At Calculators and Simulators, we use the Mifflin-St Jeor formula, widely considered the most accurate for predicting metabolic rates in modern adults:

Men: $$BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5$$

Women: $$BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161$$

Why TDEE Matters

If you eat more than your TDEE, you will gain weight (surplus). If you eat less, you will lose weight (deficit). Understanding this number is the foundation of any successful nutrition or body transformation plan.