TDEE Calculator — Total Daily Energy Expenditure

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This calculator is for informational purposes only. Consult a doctor or nutritionist before making dietary changes.

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What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your basal metabolic rate (BMR), physical activity, and the thermic effect of food.

How to calculate TDEE?

TDEE is calculated in two steps. First, the Mifflin-St Jeor equation estimates your BMR:

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

Then BMR is multiplied by an activity factor to get your TDEE.

What are the activity level multipliers?

  • Sedentary (1.2) — desk job, little or no exercise
  • Light (1.375) — exercise 1–3 days per week
  • Moderate (1.55) — exercise 3–5 days per week
  • Active (1.725) — exercise 6–7 days per week
  • Very active (1.9) — intense training twice per day

What are some TDEE calculation examples?

A 30-year-old male, 80 kg, 180 cm, moderately active: BMR = 1780 kcal, TDEE = 2759 kcal. To lose weight, aim for about 2259 kcal per day (−500 kcal deficit).

A 25-year-old female, 60 kg, 165 cm, lightly active: BMR = 1345 kcal, TDEE = 1850 kcal. For mild weight loss — about 1600 kcal per day.

How to use TDEE for weight management?

Once you know your TDEE, you can set calorie goals:

  • Weight loss: eat 500 kcal below TDEE (about 0.5 kg per week)
  • Mild weight loss: 250 kcal deficit
  • Maintenance: eat at your TDEE level
  • Weight gain: 250–500 kcal surplus

How accurate is the TDEE calculator?

TDEE calculators provide estimates, not exact measurements. The Mifflin-St Jeor equation used here predicts BMR within 10% of measured values for most people, making it more accurate than the older Harris-Benedict equation for non-obese individuals. The main sources of error are activity level selection and individual metabolic variation. To calibrate your TDEE in practice: eat at the calculated maintenance level for 1–2 weeks and track your weight — if it stays stable, the estimate is accurate for you. If you consistently gain or lose weight, adjust by 100–200 kcal increments.

What is the difference between TDEE and BMR?

BMR is the number of calories your body burns at rest — breathing, digestion, and maintaining body temperature. TDEE includes BMR plus all physical activity, so it is always higher than BMR. For supporting goals alongside TDEE, our ideal weight calculator helps you set a target weight, and our water intake calculator ensures you stay well hydrated.