TDEE Calculator
Calculate your Total Daily Energy Expenditure with expert guidance
What Is TDEE?
TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier. It represents the total calories your body burns per day including exercise.
Formula: Mifflin-St Jeor (1990) BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (male) or −161 (female)
Activity Multipliers: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very Active 1.725 · Extremely Active 1.9
- Key variables: age, weight (kg), height (cm), sex, activity level
- Assumes: consistent daily activity; does not account for adaptive thermogenesis
- Limitation: ±10% individual variance; track actual intake for 2 weeks to calibrate
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Enter your information to calculate your TDEE
Understanding Your TDEE Results
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It includes everything: breathing, digestion, walking, exercise, and even fidgeting.
Your TDEE is calculated by taking your Basal Metabolic Rate (BMR)—the calories your body burns at rest just to keep you alive—and multiplying it by an activity factor that accounts for your daily movement and exercise.
The beauty of TDEE is its simplicity: eat more than your TDEE to gain weight, eat less to lose weight, or eat around your TDEE to maintain.
After You Calculate TDEE
TDEE tells you how many calories to eat—but not what to eat. Use our Macro Calculator to break down your calories into protein, carbs, and fats. For muscle building or fat loss, also check your daily protein needs.
TDEE Calculator for Weight Loss
To lose weight, you need to eat fewer calories than your TDEE—this creates a calorie deficit that forces your body to burn stored fat for energy.
How Big Should Your Deficit Be?
A deficit of 500 calories per day often leads to roughly 0.45 kg (1 lb) of weight loss per week on average, though real-world results vary due to water retention, adherence, activity changes, and metabolic adaptation. This is generally considered a sustainable rate that minimizes muscle loss.
| Deficit Size | Weekly Loss | Best For |
|---|---|---|
| 250 kcal | 0.23 kg (0.5 lb)/week | Slow, sustainable fat loss with minimal muscle loss |
| 500 kcal | 0.45 kg (1 lb)/week | Standard fat loss rate (recommended for most people) |
| 750 kcal | 0.68 kg (1.5 lb)/week | Aggressive cut (only for those with more fat to lose) |
| 1000 kcal | 0.9 kg (2 lb)/week | Very aggressive (risk of muscle loss, not recommended) |
Weight Loss Tips Using TDEE
- Start with a 500 kcal deficit and adjust based on weekly progress
- Avoid consistently eating far below BMR—this is usually difficult to sustain and increases the risk of muscle loss, fatigue, and poor recovery
- Prioritize protein (1.6-2.2g per kg body weight) to preserve muscle mass
- Weigh yourself weekly at the same time (morning, after bathroom, before food)
- Recalculate TDEE every 5-7 kg (10-15 lbs) lost as your calorie needs change
TDEE vs BMR vs RMR: What's the Difference?
These three terms are often confused. Here's what each one means and when to use it.
| Metric | What It Measures | Typical Range | Use Case |
|---|---|---|---|
| BMR Basal Metabolic Rate |
Calories burned at complete rest (like if you stayed in bed all day) | 1,200-2,000 kcal | Scientific baseline, minimum survival calories |
| RMR Resting Metabolic Rate |
Calories burned at rest including digestion and minor movement | 1,300-2,200 kcal | Medical/clinical settings, slightly higher than BMR |
| TDEE Total Daily Energy Expenditure |
Total calories burned per day including all activity | 1,600-3,500 kcal | Setting calorie targets for weight goals |
Bottom line: For setting calorie goals, always use TDEE. BMR and RMR are useful for understanding your metabolism, but TDEE is what actually determines whether you'll lose, gain, or maintain weight. For a more complete picture of your body composition, combine your TDEE with your body fat percentage.
How We Calculate Your TDEE
Our calculator uses the Mifflin-St Jeor equation (1990), one of the most commonly used formulas for estimating BMR in the general population.
Step 1: Calculate Your BMR
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: Apply Activity Multiplier
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Light | 1.375 | Light exercise 1-3 days/week |
| Moderate | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise or physical job |
Step 3: Adjust for Your Goal
- Weight Loss: TDEE × 0.80–0.85 (15–20% deficit, scales to your size)
- Maintenance: TDEE (maintains current weight)
- Muscle Gain: TDEE × 1.10–1.15 (10–15% surplus for lean growth)
These are starting estimates. Adjust based on real progress over 2–3 weeks of tracking.
Track your calorie intake and body weight trend for 2–3 weeks to calibrate your actual maintenance needs.
Mifflin-St Jeor vs Katch-McArdle
Two validated formulas for estimating BMR. The right choice depends on whether you know your body fat percentage.
| Feature | Mifflin-St Jeor (1990) | Katch-McArdle (1983) |
|---|---|---|
| Required inputs | Age, weight, height, sex | Lean body mass only |
| Best for | General population | Lean or muscular individuals |
| Accuracy | ±10% for most adults | More accurate if body fat % is known |
| Limitation | Less accurate for very muscular or obese | Requires accurate body fat measurement |
| Formula | 10W + 6.25H − 5A ± s | 370 + 21.6 × LBM |
If you know your body fat percentage, Katch-McArdle may give a more accurate estimate. Don't know yours? Estimate your body fat percentage first, then come back to compare.
Real-World TDEE Examples
Here are three example calculations showing how TDEE varies based on different profiles and goals:
Fat Loss Example
Profile: Office worker, female, 30 years old
Stats: 65 kg, 165 cm, sedentary activity
BMR: 1,400 kcal
TDEE: 1,680 kcal (1,400 × 1.2)
Goal Calories: 1,428 kcal/day
Maintenance Example
Profile: Gym-goer, male, 35 years old
Stats: 80 kg, 178 cm, moderate activity
BMR: 1,785 kcal
TDEE: 2,767 kcal (1,785 × 1.55)
Goal Calories: 2,767 kcal/day
Muscle Gain Example
Profile: Athlete, male, 25 years old
Stats: 75 kg, 180 cm, very active
BMR: 1,765 kcal
TDEE: 3,045 kcal (1,765 × 1.725)
Goal Calories: 3,345 kcal/day
How to Use Your TDEE Result
Your TDEE is your maintenance — the number where your weight stays flat. From there, three paths:
- Fat loss: Eat 300–500 kcal below TDEE. At a 400 kcal deficit, expect 0.3–0.4 kg (0.7–0.9 lb) lost per week. Don't go below 300 kcal deficit — metabolic adaptation kicks in faster than most expect.
- Lean bulk: Eat 200–300 kcal above TDEE. Target: 0.25–0.5 kg (0.5–1 lb) gained per week. More than that means excess fat, not muscle. See the lean bulk guide for the full protocol.
- Maintenance / recomp: Eat at TDEE with high protein (1.8–2.2g/kg). Scale moves minimally. Works best if you have both fat to lose and muscle to build. Recalculate every 4–6 weeks or when activity changes.
Sanity Check — If Your Number Seems Off
TDEE seems too high? You're probably overestimating activity. A desk job with 3 workouts per week is Lightly Active — not Moderately Active. That gap is 200+ kcal per day. Most people land in Sedentary or Lightly Active. When in doubt, go one level lower and adjust based on what the scale does.
TDEE seems too low? Double-check that weight is in kg and height in cm. Imperial inputs in metric fields produce results that are off by 40–50%.
General reference: Most sedentary adults: 1,800–2,200 kcal. Active adults: 2,200–2,800 kcal. Athletes: 2,500–3,500+.
Tracking error is the #1 reason people report "eating at a deficit but not losing weight." The TDEE formula is accurate to within 10–15%. Food logging error is typically 3× larger. For a full breakdown of where formula error actually comes from — and why tracking is usually the bigger problem — see TDEE accuracy explained.
Track and Adjust
The formula gives you a starting point. Your body gives you the real number.
Weigh yourself every morning for two weeks — same time, before eating. Take the average of all 14 readings. If the average moves up when you want fat loss, drop 100–150 kcal. If it stays flat when you want a lean bulk, add 100–150 kcal. Small adjustments, not large cuts.
Recalculate your TDEE every 4–6 weeks if you're in a deficit — as you lose weight, your maintenance drops too. Ignoring this is why progress stalls after the first month. Use the calorie calculator to set exact targets for fat loss or bulking phases.
Frequently Asked Questions
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including your resting metabolism (BMR) plus all physical activity. It's crucial because it determines your calorie target: eat less than your TDEE to lose weight, more to gain weight, or match it to maintain.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which is the most accurate formula available for estimating BMR in healthy adults. However, your actual TDEE may vary by 10-15% due to individual metabolic differences. Use this as a starting point, then adjust based on your real-world results over 2-4 weeks.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive—breathing, pumping blood, cell repair, etc. TDEE is your BMR multiplied by an activity factor to account for all movement and exercise. TDEE is always higher than BMR.
How do I use my TDEE for weight loss?
To lose weight, eat below your TDEE to create a calorie deficit. A deficit of 500 kcal/day typically results in ~0.45 kg (1 lb) of fat loss per week. Start with a 300-500 kcal deficit, track your weight weekly, and prioritize protein (1.6-2.2g per kg) to preserve muscle.
How do I use my TDEE for muscle gain?
To build muscle, eat above your TDEE to create a calorie surplus. A modest surplus of 200-300 kcal/day is ideal for lean muscle growth while minimizing fat gain. Combine this with progressive resistance training and adequate protein intake.
How often should I recalculate my TDEE?
Recalculate your TDEE every 5-7 kg (10-15 lbs) of weight change, or every 4-6 weeks if you're making progress. As you lose or gain weight, your BMR changes, which affects your TDEE.
Why am I not losing weight even in a calorie deficit?
Several reasons: (1) You may be underestimating calories—most people undercount by 20-50%. Track everything including oils, sauces, and drinks. (2) Your TDEE estimate may be too high—try reducing by 200 kcal. (3) Water retention can mask fat loss for 2-4 weeks. (4) You may be overestimating activity level. Give it 3-4 weeks of consistent tracking before adjusting.
Should I eat back calories burned from exercise?
Generally no, or only partially (25-50%). Fitness trackers and exercise machines overestimate calories burned by 20-50%. If your activity level selection already accounts for exercise (like "Moderate" for 3-5 days/week), those calories are already included in your TDEE.
What's the minimum calories I should eat?
Never eat below your BMR for extended periods. For most adults, this means no less than 1,200 kcal for women or 1,500 kcal for men. Extremely low calories lead to muscle loss, metabolic adaptation, nutrient deficiencies, and hormonal issues. A moderate deficit (500 kcal below TDEE) is more sustainable and effective long-term.
Common Mistakes When Using TDEE
- Overestimating activity level: Base your activity factor on total daily movement, not just gym sessions. A desk worker who trains 4x/week is still closer to "lightly active" than "very active."
- Treating TDEE as an exact number: Your TDEE is an estimate, not a prescription. Use it as a starting point and adjust based on real results over 2-3 weeks.
- Eating far below BMR for long periods: Extremely low calorie intake can reduce training performance, increase fatigue, and make muscle retention and long-term adherence harder.
- Not adjusting after tracking: If your weight isn't changing as expected after 2-3 weeks of consistent tracking, your actual TDEE is likely different from the estimate. Adjust by 100-200 calories.