TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to learn exactly how many calories you burn daily. Use this data to lose weight, gain muscle, or maintain your current physique with precision.

Enter Your Details

Toggle between metric (cm, kg) and imperial (ft, lbs). Inputs stay in sync automatically.

Choose the option that best matches your typical weekly activity level.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — it's the total number of calories burned in a 24-hour period, accounting for all activities including rest, movement, exercise, and even digestion.

In simpler terms, TDEE represents your daily calorie maintenance level — the amount of calories you need to consume to maintain your current weight. Eat more than your TDEE and you'll gain weight; eat less and you'll lose weight.

Understanding your TDEE is essential for setting realistic nutrition goals, whether you want to lose fat, gain muscle, or maintain your current physique.

The Three Components of TDEE

Your Total Daily Energy Expenditure is composed of three main components:

1. Basal Metabolic Rate (BMR) - ~70%

BMR is the number of calories burned at complete rest to maintain vital functions like breathing, blood circulation, brain function, and cell production. Even while sleeping, calories are burned to keep you alive.

2. Activity & Exercise - ~20%

This includes calories burned through all forms of physical activity — from structured exercise like running or weightlifting to daily movements like walking, typing, and fidgeting. The more active you are, the higher this component.

3. Thermic Effect of Food (TEF) - ~10%

TEF represents the energy used to digest, absorb, and process the food you eat. Protein has a higher thermic effect (~20-30%) compared to carbohydrates (~5-10%) and fats (~0-3%), meaning high-protein diets can slightly boost your TDEE.

How is TDEE Calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using a scientifically validated formula, then multiplying that value by an activity factor that accounts for your exercise and daily movement.

Step 1: Calculate BMR

This calculator supports three proven equations:

Mifflin-St Jeor (Recommended)

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Harris-Benedict (Revised)

  • Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)
  • Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)

Katch-McArdle (requires fat %)

  • BMR = 370 + (21.6 × lean body mass in kg)
  • Lean body mass = weight × (1 − body fat percentage)

Step 2: Apply Activity Multiplier

Once your BMR is calculated, multiply it by the activity factor that best matches your lifestyle:

Activity Level Multiplier Description
Sedentary 1.2 Little or no exercise, desk job
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 Very hard exercise, physical job, or training twice per day

Final Formula: TDEE = BMR × Activity Multiplier

How to Use TDEE Calculator?

Using this TDEE calculator is simple. Follow these steps to get your personalized daily calorie needs:

Step 1: Choose Your Unit System

Select Metric (kg/cm) or Imperial (lbs/ft) based on your preference. You can switch between them anytime.

Step 2: Enter Your Body Information

Input the following details:

  • Gender: Select male or female (affects BMR formula)
  • Age: Your age in years
  • Height: Your height in cm or ft/in
  • Weight: Your current weight in kg or lbs

Step 3: Select Your Activity Level

Choose the option that best describes your weekly physical activity:

  • Sedentary: Little to no exercise, desk job
  • Lightly Active: Light exercise 1-3 days/week
  • Moderately Active: Moderate exercise 3-5 days/week
  • Very Active: Hard exercise 6-7 days/week
  • Extra Active: Very hard exercise, physical job, or training twice per day

Step 4: Choose Calculation Formula (Optional)

By default, the calculator uses the Mifflin-St Jeor formula (recommended for most people). You can also choose Harris-Benedict or Katch-McArdle (requires fat percentage). If you know your BMR from another source, you can enter it directly.

Step 5: Calculate and View Results

Click the Calculate TDEE button to see your results:

  • BMR: Calories burned at complete rest
  • TDEE: Total calories you burn per day (including activity)
  • Daily Calorie Goals: Recommended intake for weight loss, maintenance, or muscle gain

💡 Tip: Track your weight for 2-3 weeks while eating at your calculated TDEE. If your weight stays stable, your TDEE is accurate. Adjust up or down as needed.

Using TDEE for Your Goals

Once you know your TDEE, you can use it to plan your nutrition for specific goals:

Weight Loss

To lose weight, eat fewer calories than your TDEE. A sustainable deficit is typically 20-25% below your TDEE, which translates to about 0.5-1 lb (0.25-0.5 kg) of weight loss per week. For example, if your TDEE is 2,500 calories, aim for 1,875-2,000 calories daily.

Muscle Gain

To build muscle, eat slightly more than your TDEE. A small surplus of 5-10% above your TDEE supports muscle growth without excessive fat gain. For example, if your TDEE is 2,500 calories, aim for 2,625-2,750 calories daily, combined with resistance training.

Weight Maintenance

To maintain your current weight, eat approximately your TDEE. This is your calorie equilibrium — calories in equals calories out.

Frequently Asked Questions

What's the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the calories burned at complete rest for vital functions. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through activity and digestion. TDEE is always higher than BMR unless you're completely comatose.

How accurate is this TDEE calculator?

TDEE calculators provide estimates based on population averages, which are typically accurate within about 10% for most people. Individual factors like muscle mass, genetics, thyroid function, and health conditions can affect your actual calorie needs. Use your TDEE as a starting point and adjust based on your real-world results.

How often should I recalculate my TDEE?

Recalculate your TDEE whenever your weight changes significantly (about 10 lbs or 5 kg) or your activity level changes substantially. This ensures your calorie targets remain aligned with your current body composition and lifestyle.

Which TDEE formula is best?

The Mifflin-St Jeor equation is considered the most accurate for modern populations and is recommended by the American Dietetic Association. The Harris-Benedict equation tends to give slightly higher values and is useful for comparison. If you know your body fat percentage, the Katch-McArdle formula is the most accurate since it's based on lean body mass rather than total weight.

Can I increase my TDEE?

Yes! The most effective way to increase TDEE is through building muscle (muscle burns more calories at rest than fat) and increasing daily activity (more walking, standing, and movement outside of exercise). High-intensity exercise can also create a temporary "afterburn" effect where your metabolism stays elevated post-workout.

Why is my activity level important for TDEE?

Your activity level accounts for 20-30% of your total calorie burn. Someone who exercises regularly will have a significantly higher TDEE than a sedentary person of the same size and age. Be honest when selecting your activity level — overestimating can lead to weight gain, while underestimating may cause unnecessary calorie restriction.