Free Online Tool
TDEE Calculator
Calculate your Total Daily Energy Expenditure & calorie targets
ⓘ Based on the Mifflin-St Jeor equation. Results are estimates. Consult a healthcare professional for personalized advice.
What Is TDEE? Understanding Your Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a single day. It includes everything—from the energy needed to keep your heart beating and your brain functioning, to the calories you torch during a workout or even while fidgeting at your desk. Knowing your TDEE is the foundation of any successful fitness or nutrition plan because it tells you exactly how many calories you need to maintain your current weight.
How Is TDEE Calculated?
Our calculator uses the Mifflin-St Jeor equation—widely considered the most accurate BMR formula for the general population. Here's the two-step process:
- Step 1: Calculate BMR (Basal Metabolic Rate) – the calories your body burns at complete rest.
- Step 2: Multiply BMR by an activity factor – to account for your daily movement and exercise.
Mifflin-St Jeor BMR Formulas:
- Male: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
- Female: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Activity Level Multipliers Explained
Your activity level has a massive impact on your TDEE. Here's a breakdown of each category to help you choose accurately:
| Activity Level | Multiplier | Description | Example Lifestyle |
|---|---|---|---|
| Sedentary | 1.2 | Little or no exercise | Desk job, minimal walking |
| Lightly Active | 1.375 | Light exercise 1–3 days/week | Casual walking, light yoga |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week | Gym 3–4x/week, active job |
| Very Active | 1.725 | Hard exercise 6–7 days/week | Daily intense workouts, athletes |
| Extra Active | 1.9 | Very intense daily training, physical job | Construction work + daily training |
Pro Tip: Most people overestimate their activity level. If you're unsure, choose the lower option—you can always adjust later based on real-world results.
How to Use Your TDEE for Weight Goals
Once you have your TDEE number, here's how to apply it:
- Weight Loss: Subtract 250–500 calories from your TDEE for a sustainable deficit of 0.5–1 lb per week. Never eat below your BMR.
- Weight Maintenance: Eat at your TDEE. Your weight should remain stable over time.
- Weight Gain / Muscle Building: Add 250–500 calories to your TDEE for a controlled surplus that supports muscle growth without excessive fat gain.
The 3,500-calorie rule is a useful guideline: approximately 3,500 calories equals 1 pound of body fat. So a daily deficit of 500 calories should theoretically result in about 1 pound of fat loss per week.
What Is BMI and Why Does It Matter?
BMI (Body Mass Index) is a simple screening tool that uses your height and weight to estimate body fatness. While it doesn't measure body fat directly, it's a useful population-level indicator. Our calculator provides your BMI alongside your TDEE for a more complete picture of your health.
- Underweight: BMI below 18.5
- Healthy Weight: BMI 18.5 – 24.9
- Overweight: BMI 25 – 29.9
- Obese: BMI 30 or above
Note: BMI has limitations—it doesn't account for muscle mass. A very muscular person may have a high BMI but low body fat.
Factors That Affect Your TDEE
Beyond the basics of age, weight, height, and activity, several other factors can influence your daily calorie burn:
- Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. More muscle = higher BMR.
- Age: BMR naturally declines with age due to muscle loss and hormonal changes.
- Genetics: Some people naturally have a faster or slower metabolism.
- Hormones: Thyroid function, stress hormones, and sex hormones all play a role.
- NEAT (Non-Exercise Activity Thermogenesis): All the little movements—fidgeting, standing, walking around—add up significantly.
- TEF (Thermic Effect of Food): Digestion burns about 10% of the calories you consume.
Frequently Asked Questions
Q: How accurate is the TDEE calculator?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with studies showing it's within about 10% of measured values for most people. However, individual variation exists, so use the result as a well-informed starting point.
Q: Should I use my TDEE or BMR for weight loss?
Use your TDEE as the baseline. For weight loss, eat 250–500 calories below your TDEE—but never below your BMR. Eating below BMR can slow your metabolism and lead to muscle loss.
Q: How often should I recalculate my TDEE?
Recalculate whenever your weight changes by 10+ pounds, your activity level shifts significantly, or every 3–6 months as part of regular progress tracking.
Q: Can I trust the calorie targets for weight loss/gain?
Yes—the 250 and 500 calorie adjustments are based on the well-established ~3,500-calorie-per-pound rule. However, real-world results vary. Track your progress and adjust as needed.
