TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you burn each day.
Your Information
Gender
Unit
Age
years
Height
ft
in
Weight
lb
Activity Level
Your Daily Calorie Needs
Total Daily Energy Expenditure (TDEE)
—
kcal/day
kcal/day
Weight Loss
—
-500 kcal deficit
Maintain
—
Your TDEE
Weight Gain
—
+500 kcal surplus
BMR (Basal Metabolic Rate)
— kcal
— kcal
Activity Multiplier
—
—
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus calories burned through daily activities and exercise.
TDEE = BMR × Activity Factor. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people.
Understanding Activity Levels
- Sedentary (×1.2): Office job, minimal walking, no structured exercise.
- Lightly Active (×1.375): Walking 1-3 times/week, light housework.
- Moderately Active (×1.55): Exercise 3-5 days/week, active job or hobbies.
- Very Active (×1.725): Hard exercise daily, physically demanding job.
- Extremely Active (×1.9): Professional athlete or very heavy labor plus training.
Using TDEE for Your Goals
- Lose weight: Eat 500 cal below TDEE to lose ~1 lb/week. Don’t go below BMR for extended periods.
- Maintain weight: Eat at your TDEE. Track weight for 2-3 weeks and adjust if needed.
- Gain weight: Eat 300-500 cal above TDEE. Combine with strength training for muscle gain.
- Track progress: Weigh yourself weekly at the same time. Adjust calories if progress stalls.
Important Considerations
- Estimates only: TDEE calculators give estimates. Your actual needs may vary by ±300 cal.
- Adaptive metabolism: Your metabolism may slow during prolonged dieting. Include diet breaks.
- Individual factors: Genetics, hormones, and health conditions affect your true TDEE.
- Reassess regularly: Recalculate TDEE every 10-15 lbs of weight change.