TDEE calculator
Your Total Daily Energy Expenditure, the calories you burn a day, plus targets for losing, maintaining or gaining weight.
Your TDEE
Total Daily Energy Expenditure
-kcal/day
- BMR
- -
- Formula used
- -
- Activity multiplier
- -
Calorie targets for your goal
| Goal | Calories a day | Expected change |
|---|---|---|
| Faster loss | - | about 2 lb a week |
| Weight loss | - | about 1 lb a week |
| Mild loss | - | about 0.5 lb a week |
| Maintain | - | your TDEE |
| Mild gain | - | about 0.5 lb a week |
| Weight gain | - | about 1 lb a week |
The faster loss target falls below your BMR. Eating under your BMR for extended periods is not recommended; consider a smaller deficit instead.
How it works
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It is your Basal Metabolic Rate (BMR), computed with the Mifflin-St Jeor equation or, when you enter body fat percentage, the Katch-McArdle equation, multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extremely active).
- Enter your details
Age, height and weight, and body fat percentage if you know it.
- Pick your activity level
How much you move in an average week, not just planned workouts.
- Read your targets
Maintenance, and calorie targets for losing or gaining weight at different paces.
The formulas
Mifflin-St Jeor, the default, uses total weight, height, age and sex:
Men: BMR = 10w + 6.25h − 5a + 5
Women: BMR = 10w + 6.25h − 5a − 161
w is weight in kilograms, h is height in centimeters, a is age in years. When you enter body fat percentage, the calculator switches to Katch-McArdle, which uses lean body mass and tends to be more accurate for people who know their body composition:
BMR = 370 + 21.6 × lean mass (kg)
TDEE is BMR multiplied by your activity factor. A 500 kcal a day deficit or surplus changes weight by roughly 1 lb (0.45 kg) a week, since one pound of body fat holds about 3,500 kcal.
Estimates, not a prescription
TDEE formulas can be off by 300 kcal a day or more for a given person due to genetics, hormones and daily movement that a formula cannot see. Use the result as a starting point, track your weight for two to three weeks, and adjust based on what actually happens. Do not eat below your BMR for extended periods without medical guidance.
Frequently asked questions
How is TDEE calculated and what formula does this calculator use?
The calculator first computes your BMR. By default it uses the Mifflin-St Jeor equation: for men, BMR = 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5; for women, the same formula minus 161 instead of plus 5. If you enter a body fat percentage, it switches to the Katch-McArdle equation, which uses lean body mass. TDEE equals BMR multiplied by your chosen activity factor, from 1.2 for sedentary to 1.9 for extremely active.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE adds the calories burned through all your daily movement and exercise on top of BMR. For most people, TDEE is 20 to 90% higher than BMR depending on activity level. Eating at your TDEE roughly maintains your current weight.
How many calories should I eat to lose weight based on TDEE?
The table shows several targets: your TDEE for maintenance, and deficits of 250, 500 and 1,000 kcal a day for roughly 0.5, 1 and 2 lb a week of loss. A 500 kcal a day deficit is a common, sustainable guideline. Faster loss increases the risk of muscle loss and rebound hunger, and the calculator warns you if the faster target would put you below your BMR.
How accurate are TDEE calculators?
TDEE calculators provide estimates that can be off by 300 kcal a day or more for a given individual due to variation in genetics, hormones, body composition and actual daily movement. Use your calculated TDEE as a starting point, track your weight for two to three weeks, and adjust your intake based on real results. Real-world tracking beats any formula for precision.
Does TDEE change during a diet?
Yes. As you lose weight, BMR decreases because you have less body mass to maintain, and prolonged caloric restriction can further reduce metabolic rate, sometimes called adaptive thermogenesis. Recalculating your TDEE every 10 to 15 lb of weight change, and taking occasional diet breaks, helps account for this.