TDEE Calculator
Your Total Daily Energy Expenditure — how many calories you burn in a full day, including activity.
TDEE is estimated using the Mifflin-St Jeor BMR equation multiplied by an activity factor. Individual metabolism varies — use these numbers as a starting point and adjust based on real-world results over 2-3 weeks.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full 24-hour period — including all physical activity, digestion, and basic bodily functions. It is the most important number in any nutrition or weight management plan because it tells you precisely how much energy you need to maintain your current weight.
TDEE is made up of four components: your Basal Metabolic Rate (BMR — 60–75% of TDEE), the Thermic Effect of Food (TEF — 10%), Non-Exercise Activity Thermogenesis (NEAT — daily movement like walking and fidgeting, 15%), and Exercise Activity Thermogenesis (EAT — formal workouts, variable).
How to Use This TDEE Calculator
Enter your age, gender, height, and weight, then select your activity level. Your TDEE updates instantly along with calorie targets for weight loss (TDEE − 500 kcal), maintenance (TDEE), and muscle gain (TDEE + 500 kcal). Switch between Metric and Imperial units at any time.
The Formula Behind TDEE
Our calculator uses the Mifflin-St Jeor equation for BMR — the most accurate formula for the general population — then multiplies by an activity factor:
Step 1 — BMR (Men): (10 × kg) + (6.25 × cm) − (5 × age) + 5
Step 1 — BMR (Women): (10 × kg) + (6.25 × cm) − (5 × age) − 161
Step 2 — TDEE: BMR × Activity Multiplier
Activity Level Guide — Choosing the Right Multiplier
| Activity Level | Multiplier | Who It Suits |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little to no exercise |
| Light | × 1.375 | 1–3 light workouts per week |
| Moderate | × 1.55 | 3–5 moderate workouts per week |
| Active | × 1.725 | 6–7 intense workouts per week |
| Very Active | × 1.9 | Physical job plus daily training |
Most people significantly overestimate their activity level. If in doubt, choose one level lower than you think — it is easier to add calories than to wonder why you are not losing weight.
How to Use TDEE for Your Goal
Weight Loss
To lose weight, eat below your TDEE. A deficit of 300–500 calories per day produces approximately 0.3–0.5kg of fat loss per week — the range most supported by research for preserving muscle mass. Use our Calorie Deficit Calculator to set a safe, precise target.
Maintenance
Eating at TDEE maintains your current weight. This is useful after reaching a goal weight, during diet breaks, or during periods of high training volume when recovery is the priority.
Muscle Gain
To build muscle effectively, eat 200–500 calories above TDEE — known as a caloric surplus. Pair this with our Protein Intake Calculator to ensure adequate protein for muscle protein synthesis, and use the Macro Calculator for a complete nutrition breakdown.
Why TDEE Changes Over Time
Your TDEE is not a fixed number. It changes as your weight, age, and activity level change. When you lose weight, your TDEE decreases because a lighter body requires fewer calories to maintain. This is why recalculating your TDEE every 4–6 weeks during an active programme is important — what was a deficit six weeks ago may now be maintenance.
Common mistake: Many people eat the same calories throughout a weight loss journey and wonder why progress stalls after 6–8 weeks. Recalculate your TDEE every month and adjust accordingly.
Frequently Asked Questions
Related Calculators
Sources
- Mifflin MD, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr. 1990;51(2):241-247.
- Levine JA. Non-exercise activity thermogenesis. Best Practice & Research Clinical Endocrinology & Metabolism. 2002;16(4):679-702.
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet. 2011;378(9793):826-837.