TDEE Calculator

1. Select Metric (kg/cm) or Imperial (lbs/ft) units.
2. Choose your gender.
3. Enter your age, weight, and height.
4. Select your activity level from the dropdown menu.
5. View your BMR (resting calories) and TDEE (total daily calories).
6. Compare your TDEE at different activity levels.
7. Use the goal cards to find calorie targets for weight loss, maintenance, or weight gain.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for every calorie-burning process, from the energy your organs need to function at rest to the calories burned during exercise, daily movement, and even digesting food. TDEE is the single most important number for anyone managing their weight, because it tells you exactly how many calories you need to consume each day to maintain your current body weight. Eating below your TDEE creates a calorie deficit that leads to weight loss, while eating above it creates a surplus that leads to weight gain. Understanding your TDEE removes the guesswork from nutrition planning and gives you a data-driven starting point for any health or fitness goal.

How TDEE is Calculated

This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely considered the most accurate BMR estimation formula for most adults. It first determines your Basal Metabolic Rate (BMR) based on weight, height, age, and gender, then multiplies by an activity factor to produce your TDEE.

Mifflin-St Jeor Formula:
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

The BMR result is then multiplied by one of five activity factors: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), or Extra Active (1.9). Choosing the correct activity level is critical, as even one tier of difference can shift your estimated TDEE by 200 to 400 calories per day.

Common Use Cases

• Establishing a calorie baseline before starting a diet or cutting phase
• Calculating a calorie surplus for lean muscle gain (bulking)
• Comparing energy expenditure across different activity levels
• Planning nutrition for athletes, fitness competitors, or active individuals
• Understanding how aging, weight changes, and exercise habits affect daily calorie needs
• Pairing with macro calculations for precise nutrition programming

TDEE vs. BMR: What is the Difference?

BMR and TDEE are related but distinct measurements. Your BMR (Basal Metabolic Rate) represents the calories your body burns at absolute rest, performing only essential functions such as breathing, circulating blood, and maintaining body temperature. BMR typically accounts for 60 to 70 percent of your total daily calorie burn. TDEE builds on BMR by adding two additional components: the thermic effect of food (TEF), which accounts for roughly 10 percent of total calories burned during digestion, and physical activity, which makes up the remaining 20 to 30 percent. Physical activity is the most variable component and the one you have the most control over. This is why the activity multiplier selection matters so much.

A common mistake is eating at or below your BMR for extended periods. While a calorie deficit is necessary for fat loss, consuming fewer calories than your BMR can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. Most nutrition professionals recommend keeping your daily intake between your BMR and your TDEE when dieting. A moderate deficit of 500 calories below TDEE typically produces about one pound of fat loss per week without the negative effects of extreme restriction. Always consult a healthcare professional before making significant changes to your diet.

Related Health Tools

Use our Calorie Calculator for a quick calorie target, or break your intake into protein, carbs, and fat with the Macro Calculator. Check your weight classification with the BMI Calculator, or get a more detailed composition reading with the Body Fat Calculator.