TDEE Calculator

This TDEE calculator estimates your Total Daily Energy Expenditure — the total calories you burn per day including exercise and daily activities. Enter your stats and activity level to calculate your TDEE for weight loss, maintenance, or muscle building goals.

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Frequently Asked Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR), the thermic effect of food (calories burned digesting), non-exercise activity thermogenesis (NEAT), and exercise activity. TDEE is the most important number for managing your weight because it tells you how many calories you need to maintain your current weight.

How is TDEE calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor. The activity factors range from 1.2 for sedentary individuals to 1.9 for extremely active people. For example, if your BMR is 1,600 calories and you exercise moderately (factor 1.55), your TDEE would be approximately 2,480 calories per day.

What activity level should I choose?

Choose Sedentary (1.2) if you have a desk job and do little to no exercise. Lightly Active (1.375) if you exercise 1-3 days per week. Moderately Active (1.55) if you exercise 3-5 days per week. Very Active (1.725) if you exercise 6-7 days per week or have a physically demanding job. Extra Active (1.9) if you exercise intensely twice daily or have an extremely physical job. Most people overestimate their activity level.

How do I use TDEE for weight loss?

To lose weight, eat fewer calories than your TDEE to create a calorie deficit. A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week, while a 1,000-calorie deficit leads to about 2 pounds per week. It is generally recommended not to eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. A moderate deficit of 15-25% below TDEE is sustainable for most people.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and food digestion. BMR typically accounts for 60-75% of TDEE. You should base your diet on TDEE, not BMR, since BMR only represents resting metabolism.

How accurate are TDEE calculators?

TDEE calculators provide an estimate that is typically within 10-15% of your actual energy expenditure. The main source of error is the activity level multiplier, which is a generalization. For more accurate results, track your calorie intake and weight changes over 2-4 weeks, then adjust your estimated TDEE based on actual results. If you are maintaining weight, your intake equals your true TDEE.

Should I eat below my TDEE to lose weight?

Yes, eating below your TDEE creates a calorie deficit which is necessary for weight loss. However, the deficit should be moderate and sustainable. A 15-25% reduction below TDEE is recommended for healthy weight loss. Extreme deficits (more than 30-40% below TDEE) can lead to muscle loss, metabolic adaptation, nutrient deficiencies, and are difficult to maintain long-term. Combine a moderate deficit with adequate protein and resistance training.

How to Calculate Your TDEE (Total Daily Energy Expenditure)

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for your Basal Metabolic Rate (BMR) — the energy your body needs at rest to maintain basic functions like breathing, circulation, and cell production — plus the additional calories burned through physical activity and exercise.

Understanding your TDEE is essential for effective weight management. If you consume fewer calories than your TDEE, you will lose weight. If you consume more, you will gain weight. Eating at your TDEE maintains your current weight.

How to Use This Calculator

  1. Select your preferred unit system (Imperial or Metric)
  2. Choose your gender (Male or Female)
  3. Enter your age in years
  4. Enter your height (feet and inches for Imperial, centimeters for Metric)
  5. Enter your weight (pounds for Imperial, kilograms for Metric)
  6. Select the activity level that best matches your lifestyle
  7. Click "Calculate TDEE" to see your results

Formulas and Equations

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR among the commonly used equations.

Mifflin-St Jeor Equation:

  • Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
  • Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

TDEE Calculation:

TDEE = BMR × Activity Multiplier

The Mifflin-St Jeor equation was developed in 1990 and has been shown to be more accurate than the older Harris-Benedict equation, particularly for modern populations.

Calculation Examples

Example 1: Active Male

A 30-year-old male, 180 cm tall, weighing 80 kg, who exercises moderately (3-5 days/week):

  • BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 cal/day
  • TDEE = 1,780 × 1.55 = 2,759 cal/day

Example 2: Sedentary Female

A 25-year-old female, 165 cm tall, weighing 60 kg, with a sedentary office job:

  • BMR = 10 × 60 + 6.25 × 165 − 5 × 25 − 161 = 1,345 cal/day
  • TDEE = 1,345 × 1.2 = 1,614 cal/day

Activity Level Guide

Sedentary (Multiplier: 1.2)

Desk job with little to no exercise. Minimal physical activity throughout the day.

Lightly Active (Multiplier: 1.375)

Light exercise or sports 1-3 days per week, or a job that involves some walking.

Moderately Active (Multiplier: 1.55)

Moderate exercise or sports 3-5 days per week. Regular gym sessions or active hobbies.

Very Active (Multiplier: 1.725)

Hard exercise or sports 6-7 days per week. Intense training sessions or physically demanding work.

Extra Active (Multiplier: 1.9)

Very hard exercise twice daily or a physically demanding job combined with regular exercise.

Use Cases

  • Weight Loss: Eat below your TDEE to create a calorie deficit. A 500 cal/day deficit leads to roughly 0.5 kg of weight loss per week.
  • Weight Gain: Eat above your TDEE to create a calorie surplus for muscle building or healthy weight gain.
  • Maintenance: Match your calorie intake to your TDEE to maintain your current weight.
  • Meal Planning: Use the macronutrient breakdown to plan balanced meals that meet your calorie targets.
  • Athletic Performance: Athletes can use TDEE to ensure they fuel their training appropriately.

Tips for Accuracy

  1. Be honest about your activity level — overestimating leads to inaccurate results
  2. Weigh yourself in the morning before eating for the most consistent weight measurement
  3. TDEE is an estimate; track your actual intake and weight changes to calibrate your personal number
  4. Recalculate your TDEE every few weeks as your weight changes, since BMR shifts with body mass
  5. Remember that TDEE can vary day-to-day based on actual activity; use the number as a starting point
  6. The macronutrient split (30/40/30) is a moderate guideline — adjust ratios based on your specific goals