What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including all activities. It's essential for weight management: eat below TDEE to lose weight, above TDEE to gain weight, or at TDEE to maintain. Our TDEE calculator gives you this crucial number.

How is TDEE calculated?

TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying by an activity factor (1.2 for sedentary to 1.9 for very active). BMR depends on your weight, height, age, and gender. Our calculator does this automatically.

BMR (Basal Metabolic Rate) is calories burned at complete rest — just for breathing, circulation, and cell production. TDEE includes BMR plus all physical activity. BMR is typically 60-75% of TDEE. For weight management, use TDEE, not BMR.

How many calories should I eat to lose weight?

For healthy weight loss, eat 500 calories below your TDEE (creates a 3,500 calorie weekly deficit = ~0.5kg/week loss). Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Our calculator shows your personalized weight loss calories.

How many calories should I eat to gain muscle?

For muscle gain (bulking), eat 300-500 calories above your TDEE combined with strength training. This slower surplus minimizes fat gain. Our TDEE calculator shows your personalized muscle gain calories target.

What activity level should I choose?

Be honest about your weekly exercise: Sedentary = desk job, no exercise. Light = 1-3 workouts/week. Moderate = 3-5 workouts/week. Active = 6-7 workouts/week. Very Active = intense daily training or physical job. When in doubt, choose lower — you can always adjust.

How accurate is the TDEE calculator?

TDEE calculators are estimates with ~10% margin of error. The Mifflin-St Jeor equation we use is the most accurate available. For best results, use calculated TDEE as a starting point, then adjust based on 2-3 weeks of weight tracking.

Should I eat back exercise calories?

TDEE already accounts for your typical activity level, so you generally don't need to eat back exercise calories separately. If you do an unusual extra workout, you might add 50-75% of those calories back (calorie trackers often overestimate burn).

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is the most accurate BMR formula, developed in 1990. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: same formula but -161 instead of +5. Our calculator uses this formula.

How often should I recalculate my TDEE?

Recalculate TDEE after every 5-10kg of weight change, major changes in activity level, or every 2-3 months. As you lose weight, your TDEE decreases, so you need fewer calories to continue losing. This is why weight loss plateaus happen.

What are maintenance calories?

Maintenance calories equal your TDEE — the amount where you neither gain nor lose weight. Eating at maintenance is useful for 'diet breaks' or maintaining achieved weight. Our calculator shows your maintenance calories automatically.

Why is my TDEE so high/low?

TDEE varies significantly based on: body size (larger bodies burn more), age (metabolism slows with age), gender (men typically burn more), muscle mass (muscle burns more than fat), and activity level. A 6'2" active man may have 2x the TDEE of a 5'2" sedentary woman.

TDEE Calculator

Our TDEE calculator uses the Mifflin-St Jeor equation (the most accurate BMR formula) combined with your activity level to calculate your total daily calorie burn. Whether you want to lose fat, build muscle, or maintain weight, knowing your TDEE is the first step to reaching your fitness goals.

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calendar_today Updated: March 2025

auto_awesome AI Insights AI

Hot

Gender

Unit System

Age

years

15 100

Weight

30 kg 200 kg

Height

100 cm 250 cm

Activity Level

Fitness Goal

local_fire_department Daily Calories (TDEE)

2,530 cal/day

Total Daily Energy Expenditure - calories burned per day

bed BMR

1,632

Resting metabolism

flag Target

2,530

Maintain weight

Calorie Breakdown

BMR 65%

Activity 35%

Calorie Goals

trending_down Lose weight

2,030 cal

trending_flat Maintain weight

2,530 cal

trending_up Gain muscle

3,030 cal

restaurant Protein Recommendation

112-140g /day

Based on 1.6-2.0g per kg body weight

info

TDEE is an estimate

Track your weight for 2-3 weeks and adjust calories based on actual results. ±200 cal variation is normal.

Input Values

Age

Gender

Male

Female

Weight

Weight Unit

lbs

Height

Height Unit

inches

Activity Level

expand_more

auto_awesome AI Analysis

TDEE Analysis (30yo Male, 80kg, Moderate Activity):

BMR: 1,806 cal (resting metabolism)
TDEE: 2,799 cal (daily burn)
To lose weight: Eat ~2,300 cal/day
To gain weight: Eat ~3,300 cal/day

TDEE = BMR × Activity Multiplier. Moderate activity (exercise 3-5x/week) uses 1.55× multiplier.

lightbulb Tips

•TDEE = BMR × Activity Multiplier
•-500 cal/day = ~0.5kg/week loss
•Be honest about activity level
•Recalculate after 5-10kg change

fitness_center Activity Multipliers

Sedentary ×1.2

Light (1-3 days) ×1.375

Moderate (3-5 days) ×1.55

Active (6-7 days) ×1.725

Very Active ×1.9

How to Use This Calculator

person

Enter Your Stats

Input your age, gender, current weight, and height. Use your actual measurements for accuracy.

fitness_center

Select Activity Level

Choose how often you exercise weekly. Be honest — overestimating leads to eating too much.

local_fire_department

Review Your TDEE

See your total daily calorie burn. This is your maintenance level — eating this maintains current weight.

flag

Set Your Goal

For weight loss, subtract 500 calories. For muscle gain, add 300-500 calories. Track and adjust.

The Formula

TDEE combines your Basal Metabolic Rate (BMR) — the calories you burn just existing — with calories from physical activity. The Mifflin-St Jeor equation calculates BMR using your weight, height, age, and gender, then multiplies by an activity factor.

TDEE = BMR × Activity Multiplier

lightbulb Variables Explained

TDEE Total Daily Energy Expenditure (calories/day)
BMR Basal Metabolic Rate (calories burned at rest)
Activity Multiplier Factor based on weekly exercise frequency (1.2-1.9)

tips_and_updates Pro Tips

TDEE is an estimate — track your weight for 2-3 weeks and adjust calories based on actual results

For weight loss, create a 500 calorie deficit (about 0.5kg/week loss)

For muscle gain, add 300-500 calories above TDEE with strength training

Recalculate TDEE after every 5-10kg of weight change

Activity level has a huge impact — be honest about your exercise frequency

Non-exercise activity (NEAT) like walking, fidgeting also affects TDEE significantly

Calculate Your TDEE — Know Exactly How Many Calories You Burn

Your Total Daily Energy Expenditure (TDEE) is the key to any fitness goal. Whether you want to lose fat, build muscle, or maintain your weight, you need to know your daily calorie burn. Our free TDEE calculator uses the scientifically-validated Mifflin-St Jeor equation to give you an accurate estimate.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a day from all sources: your basal metabolism (BMR), physical activity, digestion, and non-exercise movement. Understanding your TDEE is the foundation of effective nutrition planning.

TDEE vs BMR: What's the Difference?

BMR (Basal Metabolic Rate) is calories burned at complete rest — just for basic body functions. TDEE is BMR plus all activity. For most people, BMR is 60-75% of TDEE. Use TDEE (not BMR) for calorie planning since you're not in a coma!

Using TDEE for Weight Loss

To lose weight, eat fewer calories than your TDEE. A 500 calorie daily deficit equals about 0.5kg (1lb) per week. Our calculator shows your personalized weight loss calorie target. Don't go too aggressive — extreme deficits cause muscle loss and metabolic adaptation.

Using TDEE for Muscle Gain

To build muscle, eat above your TDEE with adequate protein and strength training. A 300-500 calorie surplus maximizes muscle gain while minimizing fat gain. Our calculator shows your bulking calorie target.

Frequently Asked Questions

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