TDEE Calculator

Calculate your Total Daily Energy Expenditure and get personalized calorie targets for your goals.

Calculate Your TDEE

Your Results

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BMR (cal/day)
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TDEE — Maintenance
Calorie Targets by Goal
Formula Comparison
Formula BMR TDEE (Maintenance) Accuracy

* Katch-McArdle requires body fat %. Results will show "—" if not provided.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day. It accounts for everything: your resting metabolism, digestion, and all physical activity.

TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor:

TDEE = BMR × Activity Multiplier

Understanding your TDEE is the foundation of any successful nutrition plan, whether your goal is weight loss, muscle gain, or athletic performance.

Mifflin-St Jeor Equation (Most Accurate)

This calculator uses the Mifflin-St Jeor equation, validated as the most accurate BMR formula for the general population (±10% error). Published in 1990, it remains the gold standard recommended by the American Dietetic Association.

Men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

The Harris-Benedict equation (1919) is older and slightly less accurate. Katch-McArdle is more accurate if you know your body fat percentage, as it accounts for lean body mass directly.

Activity Level Guide

×1.2
Sedentary

Little or no exercise. Desk job. Walking only for basic daily tasks.

×1.375
Lightly Active

Light exercise or sports 1–3 days/week. Casual walking, yoga, light gym sessions.

×1.55
Moderately Active

Moderate exercise 3–5 days/week. Regular gym sessions, jogging, cycling.

×1.725
Very Active

Hard exercise 6–7 days/week. Intense training, competitive sports, construction work.

×1.9
Extra Active

Very hard daily exercise plus a physically demanding job. Athletes in two-a-day training.

Tip: Most people overestimate their activity level. If unsure, choose one level lower than you think — you can always adjust based on results.

Frequently Asked Questions
What is TDEE and why does it matter? ▾
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day. It's the single most important number in nutrition — knowing it tells you exactly how many calories to eat to lose weight, maintain, or gain muscle. Without knowing your TDEE, calorie tracking is guesswork.
What is the difference between BMR and TDEE? ▾
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive (breathing, heartbeat, organ function). TDEE is your BMR multiplied by how active you are. TDEE is always higher than BMR and is what you actually need to match with your food intake.
How many calories should I eat to lose weight? ▾
Eat below your TDEE (maintenance calories). A 500 calorie/day deficit leads to roughly 0.5 kg (1 lb) of fat loss per week. A 250 calorie deficit leads to ~0.25 kg/week. Deficits larger than 750–1000 calories/day risk muscle loss, nutrient deficiencies, and metabolic adaptation. Aim for sustainable, gradual progress.
How accurate is this TDEE calculator? ▾
The Mifflin-St Jeor equation (used here) has a ±10% error rate, making it the most accurate formula for most non-athletic adults. The activity multiplier introduces additional variability. Treat your TDEE as a starting estimate, track your weight for 2–4 weeks, and adjust by ±100–200 calories based on actual results.
What activity level should I choose? ▾
Be honest — most people choose too high. Sedentary = desk job, little walking. Lightly Active = 1–3 gym sessions per week. Moderately Active = 3–5 sessions/week. Very Active = daily intense training. Extra Active = hard training + physical job. When in doubt, go one level lower and see if results match expectations.
How often should I recalculate my TDEE? ▾
Recalculate every 4–8 weeks, or whenever your weight changes by 5+ kg (10+ lbs), your activity level changes significantly, or you plateau for more than 3 weeks. As you lose weight, your TDEE decreases — failing to update it is the #1 reason people hit weight loss plateaus.