TDEE Calculator – Calculate Your Daily Calorie Needs
Enter your details below to estimate your daily calorie burn in seconds.
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Calculate Your TDEE
Enter your details to estimate your daily calorie needs.
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Fill in the form and select Calculate My TDEE to see your BMR, TDEE, and calorie targets.
Your Estimated Daily Calorie Needs
TDEE
Estimated calories you burn on a typical day, based on your activity level.
BMR
Estimated energy your body uses at rest.
Maintenance Calories
An estimated level around which body weight may remain stable.
A calorie deficit may support gradual weight loss.
A starting estimate for maintaining your current weight.
A calorie surplus may support gradual weight gain.
These figures are estimates based on standard formulas, not a medical diagnosis or individualized advice. See the health disclaimer below.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total amount of energy your body uses during a typical day, including energy used at rest and energy associated with physical activity.
TDEE is built from several smaller components. Each one contributes a share of your total daily energy use, and a TDEE calculator combines simplified versions of these components into a single estimate.
Basal Metabolic Rate
Energy used by the body at rest, to keep essential systems like breathing and circulation running.
Physical Activity
Energy used through structured exercise and intentional movement, such as workouts or sports.
Non-Exercise Activity
Movement such as walking, standing, fidgeting, and daily chores that isn't formal exercise.
Thermic Effect of Food
Energy involved in digesting, absorbing, and processing the food you eat.
Calculator formulas simplify these components into a single estimate — they don't measure each one individually.
BMR vs TDEE: What's the Difference?
BMR measures the energy your body needs at complete rest, while TDEE adds your activity on top of that resting number to estimate your total daily calorie burn.
| Metric | BMR | TDEE |
|---|---|---|
| Meaning | Resting energy requirement | Total daily energy expenditure |
| Includes activity? | No | Yes |
| Used for | Understanding resting energy needs | Estimating daily calorie needs |
| Calculation | Based mainly on body characteristics | BMR × activity estimate |
How Does a TDEE Calculator Work?
A TDEE calculator estimates your resting energy use, then multiplies it by a factor that reflects how active you typically are.
-
Estimate BMR
Calculate estimated resting energy expenditure using an equation such as Mifflin-St Jeor.
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Account for Activity
Apply an activity multiplier that corresponds to your typical weekly exercise and movement.
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Estimate Daily Calories
The result provides an estimated TDEE — your approximate daily calorie burn.
The Formula (Mifflin-St Jeor)
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 Factor
| Activity Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
Optional: Katch-McArdle Formula
If you supply a body-fat percentage, the calculator can optionally use the Katch-McArdle formula, which is based on lean body mass rather than total body weight.
Lean Body Mass = Weight × (1 − Body Fat %) BMR = 370 + (21.6 × Lean Body Mass)
This is an alternative estimate and should not automatically be considered more accurate than the Mifflin-St Jeor result.
Using TDEE for Weight Loss and Weight Gain
How to Use TDEE for Weight Loss
- Calculate your estimated TDEE.
- Treat it as an approximate maintenance level.
- If appropriate, use a moderate calorie deficit.
- Track trends over time rather than day-to-day changes.
- Reassess as your body weight and activity change.
How to Use TDEE for Weight Gain
- Calculate your estimated TDEE.
- Use it as a starting maintenance estimate.
- Add a modest calorie surplus.
- Prioritize nutrient-dense foods.
- Include resistance training where appropriate.
- Monitor progress and adjust gradually.
What Are Maintenance Calories?
Maintenance calories are the approximate amount of energy you need to consume to maintain your body weight over time. TDEE is often used as a starting estimate for maintenance calories, but actual requirements vary between individuals and from day to day.
Actual maintenance needs can differ from a calculated estimate due to factors such as measurement error in height and weight, day-to-day activity variation, and individual metabolic differences that formulas cannot fully capture.
What Affects TDEE?
Age
Metabolic rate tends to gradually decline with age.
Height
Taller bodies generally require more resting energy.
Weight
More body mass generally increases energy requirements.
Body Composition
The ratio of muscle to fat can influence resting energy use.
Muscle Mass
Muscle tissue uses more energy at rest than fat tissue.
Exercise
Structured workouts add directly to daily energy expenditure.
Daily Movement
Walking, standing, and everyday activity add up over a day.
Occupation
Physically demanding jobs increase daily energy needs.
Food Intake
Digesting food itself requires a small amount of energy.
Individual Variation
Genetics and other individual factors mean formulas are estimates, not exact values.
TDEE Questions, Answered
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure — the estimated total number of calories your body uses in a day.
What is a good TDEE?
There is no universal "good" TDEE. Energy requirements differ by age, sex, size, and activity level, so a good TDEE is simply an accurate estimate of your own needs.
How do I calculate my TDEE?
Estimate your BMR from your age, sex, height, and weight, then multiply it by an activity factor that reflects your typical exercise and movement.
What is the difference between BMR and TDEE?
BMR is your resting energy use with no activity included. TDEE adds an activity multiplier on top of BMR to estimate total daily calorie burn.
How accurate is a TDEE calculator?
TDEE calculators provide estimates based on population averages. Actual energy expenditure can vary from the calculated number for any individual.
Is TDEE the same as maintenance calories?
TDEE is often used as a starting estimate for maintenance calories, though actual maintenance needs can differ slightly in practice.
How many calories should I eat to lose weight?
A common approach is a moderate deficit below your estimated TDEE, though the appropriate amount depends on individual goals and should be reasonable and sustainable.
How many calories should I eat to gain weight?
A common approach is a modest surplus above your estimated TDEE, combined with adequate protein and, where appropriate, resistance training.
Does TDEE change when you lose weight?
Yes. As body weight changes, BMR and therefore TDEE typically change as well, which is why recalculating periodically is useful.
Does exercise increase TDEE?
Yes. Structured exercise adds directly to your daily energy expenditure, which is reflected in the activity multiplier used in the calculation.
Does muscle mass affect TDEE?
Yes. Muscle tissue uses more energy at rest than fat tissue, so body composition can influence your resting and total energy expenditure.
Should I eat exactly my TDEE every day?
Not necessarily. TDEE is a useful starting estimate, but many people adjust intake gradually based on real-world results over time.
Frequently Asked Questions
A TDEE calculator is a tool that estimates the total number of calories your body burns in a day, combining your resting energy needs with your typical activity level.
It calculates your estimated BMR from your age, sex, height, and weight, then multiplies that figure by an activity factor based on how active you typically are.
By default it uses the Mifflin-St Jeor equation. If you provide a body-fat percentage, it can also show an alternative estimate using the Katch-McArdle formula.
BMR, or Basal Metabolic Rate, is the estimated amount of energy your body uses at complete rest to maintain basic functions like breathing and circulation.
TDEE is commonly used as a starting estimate for maintenance calories, though your actual maintenance level may differ slightly once observed over time.
TDEE formulas are based on population averages, so results are estimates rather than precise measurements. Individual energy needs can vary.
Yes. Many people use their estimated TDEE as a starting point, then apply a moderate calorie deficit to support gradual weight loss.
Yes. A modest calorie surplus above your estimated TDEE, combined with adequate protein intake, can support gradual weight gain.
Formulas rely on averages and self-reported inputs. Individual metabolism, body composition, and day-to-day activity can cause real needs to differ from the estimate.
Yes. As your weight changes, your BMR and TDEE typically change too, so periodically recalculating keeps the estimate more relevant.
Yes. Increasing or decreasing your exercise level shifts your activity factor, which changes your estimated TDEE accordingly.
Standard adult formulas are not designed for growing bodies. Teenagers and their families should speak with a healthcare provider about appropriate nutrition needs.
No. This tool provides general estimates for informational purposes only and does not replace individualized advice from a qualified healthcare or nutrition professional.
Our Methodology
- Calculation method
- Mifflin-St Jeor equation (with optional Katch-McArdle estimate)
- Activity method
- Standard activity multipliers (1.2–1.9)
- Reviewed by
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- Written by
- [Author Name — Replace Before Publishing]
- Last reviewed
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Sources
This calculator's methodology is intended to be based on established, publicly documented formulas. Suggested reference categories to cite before publishing:
- Peer-reviewed research on resting metabolic rate equations [Add citation]
- Academic nutrition resources [Add citation]
- Government health organizations [Add citation]
- Professional nutrition organizations [Add citation]
Replace the source placeholders above with the references used to establish the calculator's methodology before publishing.
Health Disclaimer
This calculator provides estimated calorie and energy expenditure values for general informational purposes. It is not a medical diagnosis and does not replace individualized advice from a qualified healthcare or nutrition professional. Individual energy needs vary.
If you are pregnant, under 18, have a history of an eating disorder, or have a medical condition affecting nutrition or metabolism, please seek appropriate professional guidance rather than relying solely on calculator results.