TDEE Calculator
Calculate your Total Daily Energy Expenditure and see calorie needs across all activity levels.
Activity Breakdown
| Activity Level | Multiplier | TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | -- |
| Lightly active | 1.375 | -- |
| Moderately active | 1.55 | -- |
| Very active | 1.725 | -- |
| Super active | 1.9 | -- |
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a typical day. A TDEE calculator estimates that number by combining your Basal Metabolic Rate (BMR), the energy your organs and tissues need at complete rest, with the calories you burn through daily movement, exercise, and digestion. It is the most useful starting point for planning fat loss, muscle gain, or weight maintenance, because eating roughly at your TDEE keeps your weight stable.
Your daily expenditure comes from three sources: BMR (typically 60-75% of the total), physical activity (both workouts and everyday movement like walking, standing, and chores), and the thermic effect of digesting food (roughly 10%). Activity is the most variable piece, so two people with identical stats can have very different calorie needs.
This calculator estimates your BMR with the Mifflin-St Jeor equation, then multiplies it by your selected activity factor. The breakdown table shows your needs at every activity level, so you can see how much a more active lifestyle raises your daily budget.
How to Use
- Enter your gender, age, height, and weight.
- Select the activity level that best matches your average week — be honest, as most people overestimate.
- Click Calculate TDEE to see your BMR and total daily expenditure.
- Review the full activity breakdown table to understand how different activity levels affect your calorie needs.
The TDEE Formula
TDEE is calculated in two steps: first estimate your Basal Metabolic Rate, then scale it by an activity factor that reflects your lifestyle.
TDEE = BMR x Activity Factor
This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely regarded as the most accurate BMR formula for the general population:
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
- W = body weight in kilograms
- H = height in centimeters
- A = age in years
- +5 / -161 = gender constant from the original Mifflin-St Jeor study
The result is your BMR in calories per day. Multiplying it by one of the activity factors below converts resting metabolism into an estimate of what you actually burn.
Activity Levels Explained
Choose the level that describes your average week, not your best week.
| Activity Level | Factor | What It Looks Like |
|---|---|---|
| Sedentary | 1.2 | Desk job with little or no intentional exercise; most of the day spent sitting. |
| Lightly active | 1.375 | Light exercise or sports 1-3 days per week, or a job that keeps you on your feet part of the day. |
| Moderately active | 1.55 | Exercise or sports 3-5 days per week, such as 30-60 minute gym sessions, runs, or fitness classes. |
| Very active | 1.725 | Hard exercise 6-7 days per week, or a physically demanding job combined with regular workouts. |
| Extra active | 1.9 | Very hard training most days, two-a-day sessions, heavy manual labor, or competitive athletics. |
If you are torn between two levels, pick the lower one; overestimating activity is the most common TDEE mistake and inflates your calorie target.
Worked Example
Suppose a 30-year-old woman weighs 65 kg, stands 165 cm tall, and trains 3-5 days per week (moderately active).
Step 1 — BMR: BMR = 10(65) + 6.25(165) - 5(30) - 161 = 650 + 1,031.25 - 150 - 161 = 1,370.25 kcal/day (rounded to 1,370).
Step 2 — TDEE: TDEE = 1,370 x 1.55 = 2,123.5 kcal/day, which this calculator rounds to 2,124 kcal/day.
Eating about 2,124 calories per day should keep her weight stable. The same BMR produces very different maintenance levels at other activity factors:
- Sedentary: 1,644 kcal/day
- Lightly active: 1,884 kcal/day
- Moderately active: 2,124 kcal/day
- Very active: 2,363 kcal/day
- Extra active: 2,603 kcal/day
Using TDEE for Weight Loss and Muscle Gain
Cutting (fat loss): eat 10-20% below your TDEE, or simply subtract 250-500 calories. For the woman in the example above, that means roughly 1,699-1,912 kcal/day (10-20% deficit) or 1,624-1,874 kcal/day (250-500 kcal deficit), enough to lose about 0.25-0.5 kg per week while limiting hunger, muscle loss, and metabolic adaptation.
Bulking (muscle gain): eat 10-20% above your TDEE, or add 250-500 calories, and pair the surplus with resistance training. Her target would be roughly 2,336-2,549 kcal/day (10-20% surplus) or 2,374-2,624 kcal/day (250-500 kcal surplus). Gaining faster than about 0.25-0.5 kg per week mostly adds fat rather than muscle.
Whether cutting or bulking, recalculate your TDEE after every 4-5 kg of weight change, because a lighter or heavier body burns a different number of calories.
How Accurate Is a TDEE Estimate?
Every TDEE figure, from this calculator, a fitness watch, or a lab equation, is an estimate. The Mifflin-St Jeor equation predicts population averages, and individual metabolisms can differ by 10% or more in either direction. Everyday movement that never appears in an activity dropdown (walking, standing at work, playing with your kids) also swings real-world expenditure considerably.
Treat your result as a starting point, then calibrate with real data: eat at your calculated target for two to three weeks, track your morning weight trend, and adjust by 100-200 kcal/day if your weight is not moving the way the math predicts. Your observed results will always be more accurate than any formula.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest for breathing, circulation, and cell repair. TDEE adds the calories burned through activity, exercise, and digestion on top of your BMR, so it is always the larger number.
How do I use TDEE for weight loss?
Eat 250-500 calories below your TDEE (roughly a 10-20% deficit). This typically produces weight loss of about 0.25-0.5 kg per week without triggering excessive hunger or metabolic slowdown.
Should I recalculate TDEE as I lose weight?
Yes. As your weight changes, your BMR and TDEE also change. Recalculate after every 4-5 kg of weight change to keep your nutrition targets accurate.
Which activity multiplier should I choose?
Be honest about your average weekly activity — most people overestimate. If you exercise 3-5 days per week, "Moderately active" (1.55) is usually appropriate. When torn between two levels, choose the lower one and adjust based on your results.
How many calories should I eat to gain muscle?
Eat 250-500 calories above your TDEE (about a 10-20% surplus) and combine it with resistance training. A small, steady surplus supports muscle growth while minimizing fat gain; expect to gain roughly 0.25-0.5 kg per week at most.
Does TDEE include the calories I burn during exercise?
Yes. The activity factor already accounts for exercise and everyday movement, so you should not eat back exercise calories from a fitness tracker on top of your TDEE target — that would double-count them.
Why is my real-world result different from the calculator?
Formulas predict population averages, and individual metabolisms vary by 10% or more. Track your weight for two to three weeks at your calculated intake; if it is not moving as expected, adjust by 100-200 kcal/day. Your observed trend is the most accurate estimate you have.