TDEE Calculator
Calculate your Total Daily Energy Expenditure from BMR and activity level to plan calorie intake.
BMR (Basal Metabolic Rate)
Calories burned at complete rest
TDEE (Total Daily Energy Expenditure)
Estimated calories burned per day
Daily Calories by Goal
| Goal | Daily Calories | Rate |
|---|---|---|
| Mild weight gain | +0.5 kg/week | |
| Mild weight gain (slow) | +0.25 kg/week | |
| Maintain weight | stable | |
| Mild weight loss | −0.25 kg/week | |
| Weight loss | −0.5 kg/week |
Each ±250 kcal/day corresponds to roughly ±0.25 kg (0.5 lb) of body weight change per week.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including everything from basic biological functions to exercise and daily movement. It is the single most useful number for planning your nutrition, because it tells you how many calories you need to maintain your current weight. Eat below it and you lose weight; eat above it and you gain weight.
TDEE is built on top of your Basal Metabolic Rate (BMR) — the calories you would burn if you did nothing but rest all day — scaled up by an activity factor that accounts for movement and exercise:
TDEE = BMR × Activity Multiplier
How BMR Is Calculated (Mifflin-St Jeor)
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate predictive equation for resting metabolic rate in healthy adults. It requires your weight (kg), height (cm), age, and gender:
Men: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Activity Multipliers
Your BMR is multiplied by one of these activity factors to estimate your TDEE. Choose the level that best reflects your typical week:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly active | Exercise 1–3 days/week | 1.375 |
| Moderately active | Exercise 3–5 days/week | 1.55 |
| Very active | Exercise 6–7 days/week | 1.725 |
| Extra active | Hard daily exercise or physical job | 1.9 |
Note: TDEE is an estimate. Individual metabolism varies based on body composition, genetics, hormones, and other factors, so the true figure can differ by 10% or more in either direction. Use this number as a starting point, track your weight over 2–3 weeks, and adjust your intake based on real results. Consult a healthcare professional or registered dietitian before making significant dietary changes.