TDEE Calculator
Calculate your Total Daily Energy Expenditure with step-by-step guidance.
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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?
This calculator sets your fat loss target as a share of your TDEE: 20% below for men, 15% below for women. A share scales with your size. A fixed 500 kcal cut is almost a third of a 1,650 kcal TDEE but only a sixth of a 3,000 kcal one. Roughly 3,500 kcal of total deficit is about 1 lb (0.45 kg) of loss, though water retention, adherence and activity changes make real weeks vary.
| Deficit | At a 2,000 kcal TDEE | Best For |
|---|---|---|
| 10% | 200 kcal/day, about 0.4 lb (0.2 kg)/week | Slow fat loss, easiest to sustain |
| 15% | 300 kcal/day, about 0.6 lb (0.27 kg)/week | This calculator's target for women |
| 20% | 400 kcal/day, about 0.8 lb (0.36 kg)/week | This calculator's target for men |
| 25% or more | 500+ kcal/day, about 1 lb (0.45 kg)+/week | Aggressive: harder to keep muscle and to stick with |
Weight Loss Tips Using TDEE
- Start with the target this calculator gives (15-20% below TDEE) 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 4-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
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 - Mifflin-St Jeor (1990) and Katch-McArdle (1983). 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. This calculator uses Mifflin-St Jeor; the Calorie Calculator adds Katch-McArdle when you enter body fat %. Don't know yours? Estimate your body fat percentage first.
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: 1,370 kcal
TDEE: 1,644 kcal (1,370 × 1.2)
Goal Calories: 1,397 kcal/day
Maintenance Example
Profile: Gym-goer, male, 35 years old
Stats: 80 kg, 178 cm, moderate activity
BMR: 1,743 kcal
TDEE: 2,701 kcal (1,743 × 1.55)
Goal Calories: 2,701 kcal/day
Muscle Gain Example
Profile: Athlete, male, 25 years old
Stats: 75 kg, 180 cm, very active
BMR: 1,755 kcal
TDEE: 3,027 kcal (1,755 × 1.725)
Goal Calories: 3,481 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 15-20% below TDEE, the target this calculator shows. At a 2,000 kcal TDEE that is 300-400 kcal a day, roughly 0.6-0.8 lb (0.27-0.36 kg) lost per week.
- Lean bulk: Eat 10-15% above TDEE, the target this calculator shows, and aim for about 0.25-0.5 lb (0.1-0.25 kg) gained per week. Faster gain is mostly 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 Light, not Moderate. That one step adds more than 10% to your TDEE. Most people land in Sedentary or Light. 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, eat about 5% less. If it stays flat when you want a lean bulk, eat about 5% more. 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.
What to Do with Your TDEE
- After Your TDEE Calculation - what to eat at each calorie level, how to track, and when to recalculate.
- Caloric Deficit Guide - how to cut while keeping muscle. Deficit size, protein targets, and adjustment timelines.
- Cut vs. Bulk: Which First? - decide based on your body fat percentage and training age.
- TDEE Explained - why the formula underestimates for some people, and how to correct for it.
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. This calculator sets the fat loss target 20% below TDEE for men and 15% below for women, so the cut scales with your size. Track your weight weekly, adjust after 2-3 weeks, and prioritize protein (1.6-2.2 g per kg) to preserve muscle.
How do I use my TDEE for muscle gain?
To build muscle, eat above your TDEE. This calculator sets the muscle gain target 15% above TDEE for men and 10% above for women. If the scale climbs faster than about 0.5 lb (0.25 kg) a week, trim the surplus, since most of the extra is fat. Combine it with progressive resistance training and enough protein.
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 eating about 10% less. (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 4-5 days/week), those calories are already included in your TDEE.
What's the minimum calories I should eat?
Don't eat below your BMR for long periods, and don't go under about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision. Extremely low calories lead to muscle loss, metabolic adaptation, nutrient deficiencies, and hormonal issues. A moderate deficit (15-20% below TDEE, as this calculator uses) 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 "Light" 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 about 5-10%.