NexoPhysique.AI
TDEE and daily calorie calculator
Find out how many calories you burn per day and how many to eat for your goal. No sign-up, no email — the maths runs in your own browser.
Knowing how much to eat is one step. NexoPhysique.AI builds your periodised training, your meal plan with meals split out, and adjusts everything week by week as you progress — with AI body analysis.
Try 7 days for R$ 16,90What TDEE means
TDEE stands for Total Daily Energy Expenditure — the calories your body burns in 24 hours. It adds up four things: what keeps you alive at rest, digesting food, everyday movement, and training.
It is the single most important number in any nutrition plan. Eat below it and you lose weight; above it and you gain. Without it, dieting is guesswork.
How this calculator gets there
First we work out your basal metabolic rate with the Mifflin-St Jeor equation, the most accurate of the validated formulas for the general population:
Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Then we multiply by your activity factor, which combines how much you move outside the gym with how many days you train. This is where most calculators go wrong: they use activity level alone and ignore training frequency, or the other way round.
What to do with the result
TDEE is your break-even point. From there:
- Lose fat: a 15–25% deficit is usually the sustainable range. Beyond that, training performance and adherence fall apart.
- Build muscle: a small surplus, 5–15%. A big surplus doesn't build muscle faster — it builds fat faster.
- Maintain: TDEE itself, adjusted by the scale over three to four weeks.
Why the number may not match the scale
No equation nails an individual's expenditure exactly — the typical margin is 10% either way. Treat the result as a starting point and adjust by what actually happens: if weight hasn't moved in two or three weeks, shift by 100–150 kcal and watch again.
Frequently asked questions
BMR is expenditure at complete rest — what your body uses just to keep functioning. TDEE is BMR multiplied by your activity level, so it's the real cost of a day with movement and training. TDEE is always higher, and it's the one you build a diet from.
Yes. Expenditure drops along with weight because there's less mass to maintain. A good rule is to recalculate every 4–5 kg lost, or every couple of months.
No. The calculation happens entirely in your browser, in JavaScript. Nothing is sent, saved or logged — you can verify it by turning off your internet after the page loads: it still works.
Because training frequency changes expenditure independently of general activity. Someone with a desk job training five days a week burns differently from someone with a desk job training twice.