TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn each day. Perfect for weight management, nutrition planning, and achieving your fitness goals.
Table of Contents
What is TDEE?
**Total Daily Energy Expenditure (TDEE)** is the total number of calories your body burns in a day, including all activities from basic metabolic functions to exercise. It represents the complete energy your body uses throughout the day.
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that represents your level of physical activity:
The activity multiplier accounts for:
- Basal Metabolic Rate (BMR) - Calories burned at rest to maintain basic life functions (60-75% of TDEE)
- Non-Exercise Activity Thermogenesis (NEAT) - Daily activities like walking, fidgeting, standing (15-20% of TDEE)
- Exercise Activity Thermogenesis (EAT) - Structured exercise and workouts (5-10% of TDEE)
- Thermic Effect of Food (TEF) - Energy used to digest, absorb, and process food (10% of TDEE)
Knowing your TDEE is crucial for weight management. To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more calories than your TDEE (calorie surplus). To maintain weight, you should consume calories equal to your TDEE.
TDEE is the most important number for planning your nutrition because it represents your actual daily calorie needs based on your lifestyle and activity level.
How it Works
This calculator uses the **Mifflin-St Jeor Equation** to first calculate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your TDEE.
Step 1: Calculate BMR
The Mifflin-St Jeor Equation calculates your BMR based on gender, age, weight, and height:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
The calculator automatically converts imperial units (pounds and inches) to metric units (kilograms and centimeters) for the calculation.
Step 2: Calculate TDEE
Once BMR is calculated, TDEE is determined by multiplying BMR by an activity multiplier:
The activity multiplier ranges from 1.2 (sedentary) to 1.9 (extremely active) based on your selected activity level. This multiplier accounts for all physical activity throughout your day, not just structured exercise.
Our calculator automatically handles all conversions and calculations, giving you instant results as you enter your information. Simply select your unit system, enter your details, choose your activity level, and get your TDEE along with calorie recommendations for weight management.
Activity Levels
Selecting the correct activity level is crucial for accurate TDEE calculation. Be honest about your activity level, considering both structured exercise and daily activities. Here's what each level means:
Sedentary (Multiplier: 1.2)
Little or no exercise, desk job, minimal daily movement. Most people who work office jobs and don't exercise regularly fall into this category. You spend most of your day sitting.
Lightly Active (Multiplier: 1.375)
Light exercise 1-3 days per week. This includes activities like walking, light jogging, or light resistance training. You're active but not consistently. Daily activities include some walking but no structured exercise routine.
Moderately Active (Multiplier: 1.55)
Moderate exercise 3-5 days per week. This includes regular workouts, moderate-intensity cardio, or strength training. Most active individuals fall into this category. You have a consistent exercise routine.
Very Active (Multiplier: 1.725)
Hard exercise 6-7 days per week. This includes intense workouts, high-intensity training, or physically demanding activities. Athletes and very active individuals typically fall into this category. You exercise almost daily at a high intensity.
Extremely Active (Multiplier: 1.9)
Physical job or hard exercise 2x per day. This includes professional athletes, construction workers, or individuals with very physically demanding jobs who also exercise regularly. You have a physically demanding job or train multiple times per day.
Tip: If you're unsure which activity level to choose, start with a lower level and adjust based on your results. It's better to underestimate than overestimate your activity level for weight loss goals. Most people overestimate their activity level, so be conservative in your selection.
Common Use Cases
- Weight Loss Planning: Calculate your TDEE and create a calorie deficit by consuming 300-500 fewer calories per day for safe, sustainable weight loss of 0.5-1 pound per week
- Weight Gain Planning: Calculate your TDEE and create a calorie surplus by consuming 300-500 more calories per day for healthy weight gain, ideally combined with strength training to build muscle
- Weight Maintenance: Determine your TDEE to maintain your current weight by matching your calorie intake to your energy expenditure
- Nutrition Planning: Use TDEE to plan meal timing, macronutrient distribution, and daily calorie targets for optimal performance and health
- Fitness Tracking: Monitor changes in your TDEE as you build muscle, lose fat, or change your activity levels to adjust your nutrition accordingly
- Meal Prep: Calculate daily and weekly calorie needs to plan and prepare meals that align with your goals
- Athletic Performance: Athletes use TDEE to ensure they're consuming enough calories to fuel performance, support recovery, and maintain optimal body composition
- Medical Nutrition Therapy: Healthcare providers use TDEE calculations to develop personalized nutrition plans for patients with specific health goals
- Body Recomposition: Calculate TDEE to support body recomposition goals (maintaining weight while changing body composition through muscle gain and fat loss)
Examples
Example 1: Weight Loss
Person: 30-year-old female, 70 kg, 165 cm, Moderately Active
BMR Calculation: 10 × 70 + 6.25 × 165 - 5 × 30 - 161 = 1,441 calories/day
TDEE Calculation: 1,441 × 1.55 = 2,234 calories/day
Weight Loss Goal: 2,234 - 500 = 1,734 calories/day (aim for ~1 lb/week weight loss)
This person should consume approximately 1,734 calories per day to lose weight at a safe, sustainable rate.
Example 2: Weight Maintenance
Person: 35-year-old male, 80 kg, 180 cm, Lightly Active
BMR Calculation: 10 × 80 + 6.25 × 180 - 5 × 35 + 5 = 1,780 calories/day
TDEE Calculation: 1,780 × 1.375 = 2,448 calories/day
Maintenance Goal: Consume approximately 2,448 calories/day to maintain current weight
This person should consume approximately 2,448 calories per day to maintain their current weight given their activity level.
Example 3: Weight Gain
Person: 25-year-old male, 65 kg, 175 cm, Very Active
BMR Calculation: 10 × 65 + 6.25 × 175 - 5 × 25 + 5 = 1,644 calories/day
TDEE Calculation: 1,644 × 1.725 = 2,836 calories/day
Weight Gain Goal: 2,836 + 500 = 3,336 calories/day (aim for ~1 lb/week weight gain)
This person should consume approximately 3,336 calories per day to gain weight at a healthy rate, ideally combined with strength training to build muscle.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to maintain basic life functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including all activities. TDEE is what you should use for weight management planning because it accounts for your actual daily activity level.
The Mifflin-St Jeor Equation used for BMR calculation is accurate within about 10% for most people. However, individual variations in metabolism, body composition, and other factors mean that your actual TDEE may differ. Use the calculated TDEE as a starting point and adjust based on your results. If you're not seeing expected weight changes after 2-3 weeks of consistent tracking, adjust your calorie intake accordingly (reduce for faster weight loss, increase if losing too quickly).
Be honest about your activity level. Consider both structured exercise and daily activities. If you're unsure, start with a lower activity level and adjust based on your results. Remember that most people overestimate their activity level. If you're trying to lose weight and not seeing results, you may need to select a lower activity level or reduce your calorie intake further. Track your actual activity for a week to get a better sense of your true activity level.
For safe, sustainable weight loss, aim for a calorie deficit of 300-500 calories per day below your TDEE. This typically results in about 0.5-1 pound of weight loss per week. A larger deficit (500-1000 calories) may be appropriate for some people, but consult with a healthcare provider before creating a larger deficit. Never go below your BMR, as this can slow your metabolism and cause health issues. Very low-calorie diets should only be used under medical supervision.
For healthy weight gain, aim for a calorie surplus of 300-500 calories per day above your TDEE. This typically results in about 0.5-1 pound of weight gain per week. Focus on nutrient-dense foods and combine increased calories with strength training to build muscle rather than just fat. Consult with a healthcare provider or nutritionist for personalized guidance, especially if you're trying to gain weight for health reasons.
Yes, your TDEE changes with several factors:
- Age: BMR decreases about 1-2% per decade after age 30
- Body Composition: More muscle increases BMR and TDEE
- Weight Changes: As you lose weight, your BMR decreases because you have less body mass to maintain
- Activity Level: Changes in your exercise routine or daily activity affect TDEE
- Metabolic Adaptation: Your body may adapt to calorie restriction, temporarily lowering TDEE
Recalculate your TDEE periodically, especially after significant weight changes or changes in activity level.
You should base your calorie intake on your TDEE, not your BMR. BMR represents only the calories needed at complete rest, while TDEE accounts for all your daily activities. Eating only your BMR would create an unsustainable deficit and could slow your metabolism. Use TDEE as your baseline: eat at TDEE to maintain weight, below TDEE to lose weight, and above TDEE to gain weight. Never go below your BMR without medical supervision.
No. All calculations are performed locally in your browser. We don't store, save, or transmit any personal information or measurements. Your privacy is protected.