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 get started with Health OS to log meals and workouts together.
Frequently asked questions
What is Refyuel Health OS?
Health OS is Refyuel’s mobile fitness app for iOS and Android. It combines workout planning and set logging with meal and macro tracking, lifestyle Habits, and progress review (history, PRs, trends).
What features are in Health OS?
Workouts (templates, set logging, rest timers, Warmup/Main/Cooldown), nutrition (food search, meals, calories and macros), Habits (daily check-ins, streaks, guided programs), and progress (session history, personal records, weight trends, workout frequency), plus For You tips and wins.
Where is Health OS available on the App Store?
Health OS is on the App Store in Australia, Canada, India, New Zealand, the UAE, the United Kingdom, and the United States. We plan to expand to more countries soon. Open the App Store listing.
Is Health OS free?
Yes. Core workout, nutrition, and Habits logging are free at launch. Advanced features may be added later as optional upgrades.
How do I get started?
On the web, answer a few questions, create your account, and get a matched plan via Get started. Then open the Health OS app to train, log nutrition, and use Habits.
Do I log workouts on the website?
No. The website is for setup and creating your account. Daily workouts, nutrition, and Habits happen in the Health OS app.
Can I use only workouts or only nutrition?
Yes. Use workouts, nutrition, or Habits on their own, or combine them for a full train-and-fuel day.
Where do I download the app?
Health OS is on the App Store in Australia, Canada, India, New Zealand, the UAE, the United Kingdom, and the United States — expanding soon — and on Google Play. Create your account first via Get started, then open the app.
How do I delete my account?
Delete from Profile → Settings in the app, or follow the steps on our delete account page. Confirmed deletions are purged within 30 days.
Get started with Health OS
On the web: answer a few questions and create your account. Workouts and nutrition live in the Health OS app on Android or iOS.
Get startedOr download: Google Play · App Store