TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day. Enter your age, gender, height, weight, and activity level to estimate your BMR and TDEE. Get personalized calorie targets for weight maintenance, loss, or gain.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes all energy used for basic bodily functions (breathing, circulation, cell production), physical activity, and digestion. Understanding your TDEE is essential for weight management — eating at your TDEE maintains weight, below it causes weight loss, and above it causes weight gain.
TDEE is calculated using two components:
- Basal Metabolic Rate (BMR): The calories your body needs at complete rest to maintain basic life functions. This accounts for 60-70% of your TDEE.
- Activity Factor: A multiplier that accounts for all physical activity, from daily movement to structured exercise.
How Does the TDEE Calculator Work?
This calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate formula for estimating BMR in healthy individuals.
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
In imperial units: weight in lbs × 4.536, height in inches × 15.88
TDEE is calculated by multiplying your BMR by an activity factor:
- Sedentary (1.2): Little or no exercise
- Lightly Active (1.375): Light exercise 1-3 days/week
- Moderately Active (1.55): Moderate exercise 3-5 days/week
- Very Active (1.725): Hard exercise 6-7 days/week
- Extra Active (1.9): Athlete or physically demanding job
For weight loss or gain, the calculator adjusts your target by a calorie deficit or surplus (typically 500 calories per day for ~0.5 kg / 1 lb per week).
Why Use This TDEE Calculator?
- Accurate Formula: Uses the Mifflin-St Jeor equation, considered the most accurate for BMR estimation.
- Flexible Units: Switch between metric and imperial measurement systems.
- Goal-Oriented: Get personalized calorie targets for maintenance, loss, or gain.
- Macro Recommendations: Optional protein, carb, and fat guidelines.
- Free & Private: No registration, no data storage.
Understanding Your Results
- BMR (Basal Metabolic Rate): The minimum calories your body needs at complete rest.
- TDEE (Total Daily Energy Expenditure): Your total daily calorie burn including activity.
- Daily Calorie Goal: The calories you should eat each day to achieve your chosen goal.
- Weight Goal Cards: See the calorie targets for maintaining, losing, or gaining weight.
- Macro Recommendations: Protein, carbohydrate, and fat targets based on your calorie goal.
❓ TDEE Calculator FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity, digestion, and basic bodily functions. It's the number of calories you need to maintain your current weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. TDEE includes BMR plus all physical activity. TDEE is always higher than BMR.
How is TDEE calculated?
TDEE = BMR × Activity Factor. First, your BMR is calculated using the Mifflin-St Jeor equation (age, gender, height, weight). Then, your BMR is multiplied by an activity factor (1.2 to 1.9) based on your activity level.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate formula for estimating BMR in healthy individuals. However, individual variations in metabolism, body composition, and health conditions can affect actual calorie needs. Use the results as a starting point and adjust based on your progress.
How many calories should I eat to lose weight?
To lose weight, you need to create a calorie deficit — eating fewer calories than you burn. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. This calculator shows a target for weight loss based on your TDEE and selected rate.
How many calories should I eat to gain weight?
To gain weight, you need to create a calorie surplus — eating more calories than you burn. A surplus of 500 calories per day typically results in about 0.5 kg (1 lb) of weight gain per week. This calculator shows a target for weight gain based on your TDEE and selected rate.
What are the activity level multipliers?
The activity multipliers are: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), and Extra Active (1.9). Choose the one that best describes your daily movement and exercise routine.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a formula for calculating BMR. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161.
Should I eat back exercise calories?
If you're using a moderate activity level setting that accounts for your regular exercise, you shouldn't eat back additional calories from exercise. However, if you have an unusually intense workout day, you might need a small additional snack to fuel recovery.
Why am I not losing weight even though I'm eating fewer calories?
Several factors can affect weight loss: inaccurate calorie tracking, metabolic adaptation (your metabolism slows down during weight loss), water retention, changes in activity levels, or inaccurate estimation of your calorie needs. Consider consulting with a healthcare professional or dietitian for personalized advice.
What is the difference between TDEE and calorie intake?
TDEE is the number of calories you burn each day. Calorie intake is the number of calories you consume through food and drink. If intake equals TDEE, you maintain weight. If intake is less than TDEE, you lose weight. If intake is more than TDEE, you gain weight.
What are the best macros for weight loss?
For weight loss, aim for 1.6-2.2 g of protein per kg of body weight, 20-30% of calories from fat, and the remainder from carbohydrates. This calculator provides macro recommendations based on your calorie goal. Higher protein helps preserve muscle during weight loss.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your weight changes significantly (5+ kg or 10+ lbs), when your activity level changes substantially, or every 3-6 months as part of routine check-ins on your health and fitness goals.
What is a healthy rate of weight loss?
A healthy rate of weight loss is 0.5-1 kg (1-2 lbs) per week. Losing weight faster than this can lead to muscle loss, nutrient deficiencies, and a slower metabolism. The calculator uses a default of 0.5 kg (1 lb) per week.
Is it safe to eat less than 1200 calories per day?
For most adults, eating fewer than 1200 calories per day is not recommended without medical supervision. Such low-calorie diets can lead to nutrient deficiencies, muscle loss, and a slowed metabolism. Always aim for sustainable, healthy weight loss.
What is the Katch-McArdle formula?
The Katch-McArdle formula uses body fat percentage to estimate BMR and is considered more accurate for individuals with known body fat. It is: BMR = 370 + (21.6 × Lean Body Mass in kg). This calculator uses the Mifflin-St Jeor equation, but you can optionally enter body fat for reference.
Can I use this calculator for bulking or cutting?
Yes. Select "Gain Weight" for bulking (muscle building) and "Lose Weight" for cutting (fat loss). The calculator adjusts your calorie target with a surplus or deficit. For bulking, aim for a moderate surplus of 300-500 calories to build muscle while minimizing fat gain.