ENERGY EXPENDITURE

TDEE Calculator

Estimate how many calories you burn every day based on your body stats and activity level. Uses the Mifflin-St Jeor equation — the most validated BMR formula in nutrition science.

years
ft
in
lbs
Your Daily Energy Expenditure
2,693
calories / day
BMR (at rest)
1,737
cal
Activity
956
cal
BMR 65%Activity 35%
Calorie targets by goal
Fat Loss (–500)
2,193 cal
Mild Deficit (–250)
2,443 cal
Maintain
2,693 cal
Lean Bulk (+300)
2,993 cal

Static calculators give you a snapshot. Vora gives you the full picture.

Vora dynamically adjusts your targets every day based on your wearable data, recovery status, training load, and trends over time — not a one-time estimate.

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Frequently Asked Questions

What is TDEE?
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.
What is the Mifflin-St Jeor equation?
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.
How accurate is a TDEE calculator?
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.
Should I eat at my TDEE to maintain weight?
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.

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How Vora Takes This Further

AI Nutrition
Photo logging & calorie tracking
AI Workouts
Personalized workout programming
Daily Plan
AI-powered daily health plan

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