TDEE Calculator
Calculate your Total Daily Energy Expenditure based on age, weight, height, gender, activity level, and goal.
Activity Level
Goal
TDEE Calculator – Calculate Your Total Daily Energy Expenditure
Estimate How Many Calories You Burn Every Day
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate, physical activity, and the thermic effect of food. Understanding your TDEE is essential for setting realistic calorie targets whether you want to lose weight, gain muscle, or maintain your current physique.
Our free TDEE Calculator uses the Mifflin-St Jeor equation to estimate your BMR, then applies an activity multiplier to determine your daily energy expenditure. You also get macro breakdowns, BMI analysis, hydration recommendations, and a goal-based calorie comparison — all in one place.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body uses in a 24-hour period. TDEE is composed of three main components:
- Basal Metabolic Rate (BMR) — calories burned at complete rest to keep your organs functioning
- Thermic Effect of Food (TEF) — energy used to digest, absorb, and metabolize nutrients
- Physical Activity — calories burned through exercise, walking, and all other movement
By knowing your TDEE, you can create a calorie deficit for weight loss, a surplus for muscle gain, or eat at maintenance to stay at your current weight.
Difference Between BMR and TDEE
BMR and TDEE are closely related but measure different things. BMR is the number of calories your body needs simply to survive at rest — breathing, circulation, and cell production. TDEE builds on BMR by adding the calories you burn through daily activities and exercise.
| Metric | What It Measures | When It Applies |
|---|---|---|
| BMR | Calories burned at complete rest | Lying still all day |
| TDEE | Total calories burned including activity | Your actual daily life |
In practice, your TDEE is always higher than your BMR because it includes the energy cost of everything you do beyond lying in bed.
TDEE Formula
Step 1: Calculate BMR (Mifflin-St Jeor Equation)
For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Step 2: Multiply BMR by Activity Factor
TDEE = BMR x Activity Multiplier. The activity multiplier ranges from 1.2 for sedentary individuals to 1.9 for extremely active people.
Activity Level Explained
Choosing the correct activity level is critical for an accurate TDEE estimate. Here is a breakdown of each level and its corresponding multiplier:
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1-3 days per week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days per week | 1.55 |
| Very Active | Hard exercise 6-7 days per week | 1.725 |
| Extra Active | Very hard exercise, physical job, or training twice a day | 1.9 |
Most people overestimate their activity level. If you are unsure, it is generally better to select a lower activity level and adjust based on your results over time.
How to Use the TDEE Calculator
Follow these simple steps to calculate your TDEE:
Step 1: Select Your Gender
Choose male or female.
Step 2: Enter Your Age
Provide your current age in years.
Step 3: Enter Your Weight
Input your body weight in kilograms or pounds using the unit toggle.
Step 4: Enter Your Height
Enter your height in centimeters or feet and inches.
Step 5: Select Your Activity Level
Choose the level that best reflects your weekly exercise routine.
Step 6: Select Your Goal
Choose whether you want to maintain, lose, or gain weight.
Step 7: Click Calculate
View your BMR, TDEE, goal-specific calorie target, macronutrient breakdown, BMI, and more.
Example Calculation
Scenario: 28-year-old male, 175 cm, 70 kg, moderately active
BMR = (10 x 70) + (6.25 x 175) - (5 x 28) + 5 = 700 + 1093.75 - 140 + 5 = 1,658.75 kcal/day
TDEE = 1,658.75 x 1.55 (moderately active) = 2,571.06 kcal/day
For weight loss (-500 kcal/day): 2,571.06 - 500 = 2,071.06 kcal/day
This means the individual would need to consume approximately 2,071 calories per day to lose about 0.5 kg per week.
Benefits of Knowing Your TDEE
Understanding your TDEE gives you a data-driven foundation for nutrition and fitness planning.
- Set precise calorie targets for weight loss, maintenance, or muscle gain
- Plan balanced macronutrient ratios (protein, carbs, fat)
- Avoid guessing or following generic one-size-fits-all diets
- Track progress and adjust your plan as your body changes
- Understand the impact of exercise on your daily calorie burn
- Make informed decisions about meal planning and portion sizes
Whether you are a beginner or an experienced athlete, TDEE is the starting point for any effective nutrition strategy.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolism, physical activity, and the energy used to digest food.
BMR is the number of calories your body needs at complete rest. TDEE includes BMR plus calories burned through physical activity and food digestion, making it a more complete picture of your daily energy needs.
The calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate BMR estimation formulas. However, individual results may vary based on genetics, body composition, and other factors.
It is recommended to recalculate your TDEE every 4-6 weeks, especially if your weight, activity level, or fitness goals have changed.
Yes. To lose weight, you need to eat fewer calories than your TDEE. A deficit of 500 calories per day typically leads to about 0.5 kg of weight loss per week.
It depends on your goals. A balanced split of 40% carbs, 30% protein, 30% fat works for most people. Athletes may prefer higher protein, and those on ketogenic diets use a very low carb ratio.