TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - exactly how many calories you burn per day
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity factor. The page uses calories under that number for its loss rows and calories over that number for its gain rows. Its weight-loss row is TDEE minus 500. Its mild weight-gain row is TDEE plus 250.
Body fat from the tape-measure method is the body fat calculator.
Calculator Inputs
Current body weight
Be honest! Overestimating activity is common.
Results
Enter values above to see your results
TDEE is an estimate built on the Mifflin-St Jeor equation, which has a typical error of about ±10% for individuals, multiplied by a self-rated activity factor that is easy to overstate. Real intake needs can differ by several hundred calories a day; adjust from measured weight change over two to three weeks. Not medical or dietetic advice.
How It Works
This calculator first determines your BMR using the Mifflin-St Jeor equation, then adjusts for your activity level. The result is your "maintenance calories" - the amount you need to eat to stay the same weight.
Worked example
Male, 30 years, Moderate Exercise
Male= Given30 years= Given70 kg= Given175 cm= GivenModerate Exercise (3-5 days/week), factor 1.55= Given10 × 70 + 6.25 × 175 − 5 × 30 + 5= 1,648.75Rounded calories per day= 1,649 calories/day1,648.75 × 1.55= 2,555.5625Rounded calories per day= 2,556 calories/day2,556 − 500= 2,056 calories/day2,556 + 250= 2,806 calories/dayThese are the rows the calculator prints. They are not a meal plan. The unrounded values round to those same shown figures: weight loss is 2,055.5625, and mild gain is 2,805.5625.
Tips & Best Practices
- •TDEE is an estimate. Monitor your weight for 2-3 weeks and adjust intake if needed.
- •For weight loss, subtract 300-500 calories from your TDEE.
- •For muscle gain, add 200-300 calories to your TDEE.
- •Activity levels can vary daily; this gives an average baseline.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total amount of calories your body burns in 24 hours, including sleeping, working, exercising, and digesting food.
Should I eat my TDEE to lose weight?
No, to lose weight you need to be in a calorie deficit. You should eat less than your TDEE. A common recommendation is 500 calories below TDEE for about 1 lb (0.5 kg) weight loss per week.
How accurate is this calculator?
While we use the most accurate scientific formulas available, individual metabolism varies. Use this as a starting point and adjust based on your real-world results over 2-3 weeks.
Guides & Articles
Beyond BMI: Body Fat Percentage and TDEE
After the BMI formula: body-fat percentage ranges, the Navy tape method, and how TDEE differs from the height-and-weight ratio.
The Science of Energy Balance: TDEE, BMR, and Metabolism
The four parts of TDEE: BMR, daily movement, digestion, and exercise. Includes the activity setting that throws the estimate off.
What is TDEE and Why It Matters for Weight Loss
Stop guessing your calories. Learn what TDEE (Total Daily Energy Expenditure) is, how to calculate it, and how to use it to lose weight sustainably.
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