TDEE Calculator
Calculate your Total Daily Energy Expenditure
TDEE Calculator
Calculate your Total Daily Energy Expenditure
How it works
Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (the energy you'd burn at complete rest) with the calories used for daily activity, exercise, and digesting food.
This calculator uses the Mifflin-St Jeor equation to estimate your BMR from your gender, age, weight, and height, then multiplies it by an activity factor (1.2 for sedentary up to 1.9 for very active) to produce your TDEE.
Once you know your TDEE you have a starting point: eat roughly at it to maintain weight, around 300–500 kcal below it to lose fat, or slightly above it to build muscle. Treat the number as an estimate and adjust based on how your weight actually trends over 2–3 weeks.
Formula
- BMR (Mifflin-St Jeor), men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- BMR (Mifflin-St Jeor), women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- TDEE = BMR × activity factor: 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active), 1.9 (extra active)
Related reading
- TDEE (Total Daily Energy Expenditure) – The total calories you burn in a day, including activity and digestion.
- Maintenance Calories – The calorie intake at which your weight stays stable.
- BMR (Basal Metabolic Rate) – The calories your body burns at complete rest to stay alive.
- NEAT (Non-Exercise Activity Thermogenesis) – Calories burned through daily movement outside formal exercise.
- Thermic Effect of Food (TEF) – The calories burned digesting and processing what you eat.
- Caloric Deficit – Eating fewer calories than you burn, the requirement for fat loss.
- Caloric Surplus – Eating more calories than you burn, the driver of weight and muscle gain.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate, physical activity, and digestion.
How accurate is the TDEE calculator?
It is an estimate. The Mifflin-St Jeor equation is one of the most accurate prediction formulas, but individual metabolism varies — use the result as a starting point and adjust based on real weight trends.
Results are estimates for general education, not medical advice. Talk to a doctor or registered dietitian before changing your diet or training, especially if you have a health condition.