TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR), the energy needed to keep your body alive at rest, with calories burned through physical activity, digestion, and non-exercise movement.

The Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR in healthy adults. Published in 1990, it calculates BMR using weight, height, age, and sex. For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.

Static TDEE calculators provide an estimate within 10-15% for most people. Actual energy expenditure varies daily based on sleep, stress, neat (non-exercise activity thermogenesis), and metabolic adaptation. Vora dynamically adjusts your calorie targets using wearable activity data and body weight trends rather than relying on a single static number.

Eating at your TDEE should theoretically maintain your weight. For fat loss, a deficit of 300-500 calories below TDEE is generally recommended. For muscle gain, a surplus of 200-400 calories above TDEE is typical. Vora personalizes these targets based on your real-time activity and recovery data.