Total daily energy expenditure (TDEE) calculator
Find out how many calories you burn per day based on your weight, height, age, and activity level.
Related tools
What is TDEE?
Total Daily Energy Expenditure, or TDEE, is the total number of calories your body burns in a day, including both basic bodily functions and daily activity. It is usually estimated by calculating your Basal Metabolic Rate (BMR) first and then multiplying it by an activity factor.
This calculator uses the Mifflin-St Jeor equation, which is one of the most widely used estimation methods for calorie needs. In practice, TDEE gives you a maintenance-calorie estimate:
- Eat below TDEE to lose weight
- Eat around TDEE to maintain weight
- Eat above TDEE to gain weight
As a rough rule, a deficit or surplus of about 500 kcal/day corresponds to roughly 0.5 kg or 1 lb of body-weight change per week.
Mifflin-St Jeor formula
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × activity factor
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for movement and exercise. TDEE is the more useful number for managing weight.
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 kcal per day leads to approximately 0.5 kg (1 lb) of fat loss per week. Avoid cutting more than 1,000 kcal below your TDEE, as very large deficits can cause muscle loss and nutritional deficiencies.
Which TDEE formula is the most accurate?
Research shows the Mifflin-St Jeor equation is the most accurate for most people, which is why this calculator uses it. The older Harris-Benedict formula tends to overestimate by about 5%. If you know your body fat percentage, the Katch-McArdle formula can be even more accurate as it uses lean body mass.
How do I choose the right activity level?
Most people overestimate their activity level. Choose sedentary if you have a desk job and do little structured exercise. Lightly active covers 1–3 short workouts per week. Moderately active means 3–5 sessions per week of moderate intensity. Very active applies to daily hard training. Extra active is for athletes in twice-daily training or physical labourers.
Why does my TDEE change over time?
As you lose weight, your TDEE decreases because there is less body mass to maintain. This is why weight loss tends to slow down over time — the same calorie deficit becomes smaller relative to your new maintenance level. Recalculate your TDEE every 4–6 weeks when actively cutting or bulking.
Can I use TDEE to gain muscle?
Yes. To gain muscle, eat at a surplus of 200–500 kcal above your TDEE per day, combined with resistance training. A moderate surplus minimises fat gain while providing enough energy for muscle protein synthesis. Very large surpluses lead to disproportionate fat gain rather than extra muscle.
Related articles
How to Choose the Right Activity Level for TDEE Without OverestimatingPicking the wrong activity level is one of the biggest reasons TDEE estimates go off. This guide explains how to choose your TDEE activity level more realistically and use it for better calorie and macro planning.
TDEE vs BMR: What’s the Difference and Which Number Should You Use?TDEE and BMR are often confused, but they answer different nutrition questions. This guide explains the difference between TDEE and BMR and how to use the right number for calorie and macro planning.
How to Calculate TDEE for Fat Loss or Maintenance Without GuessingTDEE is one of the most useful calorie numbers in nutrition planning, but only if you understand what it includes. This guide explains how to calculate TDEE and use it for fat loss, maintenance, or better macro planning.