28 May 2026

How to Calculate TDEE (Total Daily Energy Expenditure)

Learn what TDEE means, how to estimate maintenance calories with the Mifflin-St Jeor equation, and how to set calories for fat loss or muscle gain.

In short

TDEE is your Total Daily Energy Expenditure - the estimated calories you burn per day including activity. Use BMR × an activity multiplier, then adjust by roughly 300-500 kcal for fat loss or a small surplus for muscle gain.

Your TDEE (Total Daily Energy Expenditure) is the best starting point for calorie tracking. It estimates how many calories you burn in a typical day, including movement and exercise.

Step 1 - Estimate BMR

For most adults, the Mifflin-St Jeor equation is a practical default:

Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

BMR is the calories your body needs at rest - not your full daily burn.

Step 2 - Apply an activity multiplier

Activity level	Multiplier
Sedentary (desk job, little exercise)	1.2
Light (1-3 workouts / week)	1.375
Moderate (3-5 workouts / week)	1.55
Active (6-7 workouts / week)	1.725
Very active (physical job + training)	1.9

TDEE ≈ BMR × multiplier

Step 3 - Set your goal calories

Fat loss: TDEE minus about 300-500 kcal (adjust if weight loss stalls)
Maintenance: Eat near TDEE
Muscle gain: TDEE plus about 200-300 kcal

Re-check every 2-4 weeks using scale trend and gym performance - not day-to-day scale noise.

Track consistently in one place

Once you know your target calories, daily logging matters. Refyuel Health OS pairs calorie and macro tracking with workout logging so training and nutrition stay aligned.

Use our free TDEE calculator, read how to track macros without overcomplicating it, or join the Health OS beta to log meals and workouts together.

Frequently asked questions

What is Refyuel?

Refyuel is a fitness software company. Our first product, Health OS, combines workout planning and logging with nutrition tracking in one mobile app for Android and iOS.

What is Refyuel Health OS?

Health OS is a fitness app and workout tracker that helps you plan training, log sets, track meals and macros, and review weekly gym progress - without switching between a workout app and a separate food diary.

When does the app launch publicly?

Public launch on App Store and Google Play is planned for June 2026. Beta testing is open now: join with your email to get early access before the wider release.

Is Health OS free during the beta?

Yes. The beta is completely free. You get full access to workout training and nutrition tracking at no cost.

How do I join the beta?

Submit your email on refyuel.com and pick your platform (Android or iOS). We will send you access details.

Is Refyuel a good fitness app for beginners?

Yes. Health OS keeps daily workout logging and calorie tracking straightforward for people new to the gym or building a habit.

Can I use only workouts or only nutrition?

Yes. Use the modules you need today and combine both when you want a full train-and-fuel daily loop.

Will my data carry over to the final release?

Yes - you are testing on our production system, so workouts, nutrition logs, and progress carry over to the public launch. You can delete your account anytime from Settings → Delete Account.