TDEE Calculator
Estimate your total daily energy expenditure, the calories you burn in a day, with metric or imperial units.
This tool provides general estimates for informational purposes only and is not a substitute for personalized medical or nutritional advice.
| Activity level | Multiplier | Man | Woman |
|---|---|---|---|
| Sedentary (little or no exercise) | 1.2 | 2,038 | 1,608 |
| Lightly active (1-3 days/week) | 1.375 | 2,336 | 1,843 |
| Moderately active (3-5 days/week) | 1.55 | 2,633 | 2,077 |
| Very active (6-7 days/week) | 1.725 | 2,930 | 2,312 |
| Extra active (physical job or hard training) | 1.9 | 3,228 | 2,546 |
How TDEE is calculated
TDEE = BMR × activity multiplier
BMR is estimated with the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. If you enter a body fat percentage, the calculator switches to the Katch-McArdle equation, BMR = 370 + 21.6 × lean body mass (kg), which accounts for muscle.
A worked example
Take a 30-year-old man who is 175 cm tall and weighs 75 kg. His BMR is 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 calories. With moderate exercise 3 to 5 days a week the multiplier is 1.55, so his TDEE is about 2,633 calories a day.
TDEE, BMR and your calorie target
BMR is what you burn at rest. TDEE is what you burn across the day, so it is the number to compare your food intake against. The calorie calculator uses the same core equation in metric units and shows a simple 500-calorie deficit or surplus, while this page adds imperial units, an optional body fat input and a percentage-based range.
Using your result
Treat the number as a starting point. Eat around it for two to three weeks while weighing yourself at the same time each day, then adjust by 100 to 200 calories if your weight is moving the wrong way. If you want to lose weight, a moderate deficit is generally easier to sustain than an aggressive one, and it is sensible to check with a doctor or dietitian before making big changes.
Frequently asked questions
What does TDEE stand for?
TDEE stands for total daily energy expenditure. It is the number of calories your body burns in a full day, including resting energy, digesting food, everyday movement and exercise.
How is TDEE calculated?
This calculator first estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 for a sedentary day to 1.9 for very hard daily training. If you enter a body fat percentage, it uses the Katch-McArdle equation instead, which works from lean body mass.
What is the difference between TDEE and BMR?
BMR is the energy you would burn lying still all day. TDEE adds the energy used by movement, exercise and digestion, so it is always higher than BMR.
Is TDEE the same as maintenance calories?
Yes. Your TDEE is the number of calories at which your weight should stay roughly stable. Eating below it tends to lose weight over time, and eating above it tends to gain weight.
How many calories should I eat to lose weight?
A common approach is to eat about 10 to 20 percent below your TDEE, which this calculator shows as the cutting figure. Avoid going below your BMR for long without professional guidance, and speak to a doctor or dietitian if you have a health condition.
Which activity level should I pick?
Pick the lower of two levels if you are unsure. People tend to overestimate how active they are, and an inflated activity level gives a TDEE that is too high. Use the estimate for two to three weeks, track your weight, and adjust.
How accurate is a TDEE calculator?
It is an estimate, not a measurement. Individual metabolisms can differ from the formula by several hundred calories a day, so treat the result as a starting point and adjust it based on how your weight changes.