TDEE Calculator

Calculate your Total Daily Energy Expenditure — the exact number of calories your body burns each day. See calorie targets for every goal from aggressive fat loss to lean bulking.

Free No signup required Instant results Evidence-based formula

What Is TDEE and Why Does It Matter?

Your Total Daily Energy Expenditure (TDEE) is the single most important number in any fitness plan. It represents the total calories your body burns every 24 hours — not just at rest, but including every step you take, every workout you do, and even the energy used to digest your food.

Without knowing your TDEE, setting a calorie target is guesswork. Eat above it and you gain weight. Eat below it and you lose weight. Eat at it and you maintain. It's the foundation of every nutrition plan.

TDEE vs BMR: What's the Difference?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. It accounts for roughly 60–70% of total daily calorie burn.

TDEE builds on BMR by adding three additional components:

TEF (Thermic Effect of Food) — ~10% of calories, burned digesting food
EAT (Exercise Activity Thermogenesis) — calories burned during intentional exercise
NEAT (Non-Exercise Activity Thermogenesis) — all other movement (walking, fidgeting, chores)

NEAT is the most variable component — two people with identical BMRs can have TDEEs that differ by 500–1,000 kcal/day based purely on how active they are outside the gym.

How to Use Your TDEE to Reach Your Goal

Once you have your TDEE, apply the appropriate calorie adjustment:

Fat loss: TDEE − 250 to −500 kcal/day (lose 0.25–0.5 kg/week)
Maintenance: Eat at TDEE — monitor weight weekly and adjust ±100 kcal
Muscle gain (lean bulk): TDEE + 200 to +300 kcal/day for minimal fat gain
Aggressive bulk: TDEE + 500 kcal/day — faster muscle gain but more fat too

For most people pursuing fat loss, a 300–500 kcal deficit is the sweet spot — large enough to drive consistent fat loss while preserving muscle and energy levels.

The Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by your activity factor to get TDEE. Developed in 1990 and validated across multiple studies, it's the most accurate formula for most adults.

Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

The result is your BMR. Multiply by the appropriate activity factor (1.2–1.9) and you have your TDEE.

Why You Should Recalculate Regularly

TDEE is not a fixed number. As your body composition and weight change, so does your calorie burn. A common mistake is calculating TDEE once and never adjusting — leading to a stall after initial progress.

Recalculate every 4–6 weeks or whenever your weight changes by more than 3–5 kg. If fat loss stalls for 3+ weeks, reduce by 100–150 kcal/day rather than making dramatic cuts that hurt performance and muscle.

Frequently Asked Questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns each day, including your basal metabolic rate (BMR) plus calories burned through activity, digestion, and movement.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions — breathing, circulation, cell repair. TDEE is your BMR multiplied by an activity factor, giving you the total calories burned across an entire day including exercise and movement.

How accurate is the TDEE calculator?

Our calculator uses the Mifflin-St Jeor formula — considered the most accurate BMR equation for the general population. TDEE estimates are typically within 10–15% of actual expenditure. Individual variation exists, so treat your result as a starting point and adjust after 2–3 weeks based on real-world results.

How do I use my TDEE for weight loss?

Eat 250–500 fewer calories than your TDEE to lose weight at a rate of 0.25–0.5 kg (0.5–1 lb) per week. Avoid deficits larger than 500–750 kcal/day to preserve muscle mass. For most people, never go below 1,200 kcal (women) or 1,500 kcal (men).

Should I use TDEE or BMR to set my calorie goal?

Always use TDEE, not BMR. BMR is only your resting calorie burn — if you ate that amount, you would be in a severe deficit because it doesn't account for movement, exercise, or digestion. TDEE gives you your actual total daily burn.

Which activity level should I choose?

Choose the level that matches your realistic week, not your best week. Most office workers with 3–4 gym sessions per week are "moderately active." Overestimating activity is the most common mistake that leads to stalled weight loss.

Why does my TDEE change?

TDEE changes as your weight changes (lighter people burn fewer calories), as you build or lose muscle, and as your activity level fluctuates. Recalculate every 4–6 weeks or whenever you've had a significant change in weight or lifestyle.

What activity multiplier does this calculator use?

The calculator uses the Harris-Benedict activity factors: sedentary ×1.2, lightly active ×1.375, moderately active ×1.55, very active ×1.725, extra active ×1.9. These are the standard multipliers used by registered dietitians worldwide.