TDEE Calculator

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Age

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Weight

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Activity Level

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What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, accounting for your basal metabolism and all physical activity. It's the most important number for managing your weight: eat below your TDEE to lose weight, at your TDEE to maintain, and above it to gain.

How TDEE is Calculated

TDEE is your BMR (Basal Metabolic Rate) multiplied by an activity factor. This calculator uses the Mifflin-St Jeor equation — the most accurate formula for most people:

BMR (men) = 10W + 6.25H − 5A + 5

BMR (women) = 10W + 6.25H − 5A − 161

W = weight in kg, H = height in cm, A = age in years

TDEE = BMR × activity factor

Activity Level Guide

Sedentary Little or no exercise, desk job — multiply BMR by 1.2

Lightly active Light exercise 1–3 days/week — multiply BMR by 1.375

Moderately active Moderate exercise 3–5 days/week — multiply BMR by 1.55

Very active Hard exercise 6–7 days/week — multiply BMR by 1.725

Extra active Very hard exercise, physical job — multiply BMR by 1.9

TDEE vs. BMR

BMR is the calories you burn just staying alive — breathing, circulating blood, maintaining body temperature. TDEE adds everything on top of that: walking, exercise, digesting food (the thermic effect of food, roughly 10% of calories eaten), and all daily movement. For most people, TDEE is 1.5–2× their BMR. If you want to see calorie targets broken down by goal (lose, maintain, gain), try the Calorie Calculator.

Frequently Asked Questions

How accurate is my TDEE result?

TDEE calculators are estimates. Individual metabolism varies based on muscle mass, genetics, hormones, and how consistently you actually exercise. Treat your result as a starting point: track your weight for 2–3 weeks while eating at your calculated TDEE, then adjust calories up or down based on actual results.

What's a safe calorie deficit for weight loss?

A 500 calorie/day deficit produces roughly 1 pound of weight loss per week — a commonly recommended rate. A deficit larger than 1,000 calories/day is generally not advised as it can lead to muscle loss and nutritional deficiencies. Consult a healthcare provider before making significant dietary changes.

Should I eat back exercise calories?

If you accurately selected your activity level, exercise is already factored into your TDEE — you don't need to eat back workout calories. If you chose "sedentary" but exercise regularly, increase your activity multiplier instead of eating back calories separately.

Why does my TDEE change over time?

As you lose weight, your BMR decreases because there's less mass to maintain. As you gain muscle, it may increase. Recalculate your TDEE every 4–6 weeks or any time your weight changes significantly (more than 10 lbs) to keep your calorie targets accurate.