TDEE Calculator (Total Daily Energy Expenditure)
Calculate your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns per day. Essential for weight loss, muscle gain, and maintenance plans.
How to Use This Calculator
- Select your Gender (Male or Female) using the toggle buttons.
- Enter your Age in years.
- Enter your Weight and select the unit (kg or lb).
- Enter your Height and select the unit (cm or ft/in).
- Choose your Activity Level from the dropdown.
- Click Calculate TDEE to see your BMR, TDEE, and goal-based calorie targets.
Formula
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population. Your BMR represents the calories your body needs at complete rest. The activity multiplier accounts for physical activity and exercise:
- 1.2 — Sedentary (desk job, little exercise)
- 1.375 — Light (1–3 days/week exercise)
- 1.55 — Moderate (3–5 days/week exercise)
- 1.725 — Active (6–7 days/week exercise)
- 1.9 — Very Active (intense daily exercise or physical job)
Examples
BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,693 kcal. TDEE = 1,693 × 1.55 = 2,624 kcal/day. Loss: 2,124 kcal. Gain: 3,124 kcal.
BMR = 10×60 + 6.25×165 − 5×25 − 161 = 1,392 kcal. TDEE = 1,392 × 1.375 = 1,914 kcal/day. Loss: 1,414 kcal. Gain: 2,414 kcal.
BMR = 10×90 + 6.25×180 − 5×40 + 5 = 1,830 kcal. TDEE = 1,830 × 1.9 = 3,477 kcal/day. Loss: 2,977 kcal. Gain: 3,977 kcal.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) — calories burned at rest — plus calories burned through physical activity, exercise, and the thermic effect of food digestion.
How accurate is TDEE?
TDEE estimates are based on the Mifflin-St Jeor equation, which is the most validated BMR formula. However, individual metabolism varies due to genetics, muscle mass, hormones, and other factors. Use the TDEE as a starting point and adjust your intake by 200–300 calories based on actual weight changes over 2–3 weeks.
How do I use TDEE for weight loss?
To lose weight, consume fewer calories than your TDEE. A deficit of 500 calories/day results in approximately 0.5 kg (1 lb) of weight loss per week. Avoid eating below your BMR, as this can slow metabolism and cause muscle loss. Combine a moderate calorie deficit with strength training for best results.