HEALTH CALCULATOR
TDEE Calculator
Estimate your total daily energy expenditure (TDEE), the approximate number of calories your body uses each day based on your resting metabolism and activity level. Compare activity levels, maintenance calories, and common calorie targets in one place.
Calculate Your TDEE
Estimate daily energy expenditure from your body measurements and typical activity.
calories per day · Moderately active
Resting energy
Estimated calories used at rest based on the Mifflin-St Jeor equation.
Activity-adjusted
BMR multiplied by the 1.55 activity factor.
Estimated TDEE by Activity
Hover over a bar to compare daily energy estimates.
Illustrative Calorie Targets
Hover over each target to see the mathematical adjustment.
How Your TDEE Is Calculated
Two steps turn your personal information into the estimate.
Your estimated BMR is multiplied by the selected activity factor. The activity factor is a broad estimate of overall daily activity rather than a measurement of an individual workout.
What Is TDEE?
Total daily energy expenditure, or TDEE, is an estimate of how much energy your body uses over an average day. It starts with your BMR (basal metabolic rate), which represents estimated energy use at rest, and then accounts for your normal physical activity.
TDEE is useful because your resting metabolism is only one part of your daily energy expenditure. Walking, exercise, work, household movement, and other activity can raise the amount of energy you use during the day.
How Does the TDEE Calculator Work?
This calculator first estimates BMR using the Mifflin-St Jeor equation. It then multiplies BMR by an activity factor to estimate total daily energy expenditure.
Because activity is represented by a multiplier, selecting a different activity level can substantially change the final TDEE estimate even when your age, height, weight, and sex stay the same.
TDEE Activity Levels
The table below shows the activity factors used by the calculator. Choose the level that most closely describes your typical overall activity rather than selecting a category based only on occasional workouts.
| Activity level | Factor | Typical description |
|---|---|---|
| Sedentary | 1.20 | Little or no structured exercise |
| Lightly active | 1.375 | Light exercise or activity 1–3 days per week |
| Moderately active | 1.55 | Moderate exercise or activity 3–5 days per week |
| Very active | 1.725 | Hard exercise or activity 6–7 days per week |
| Extra active | 1.90 | Very hard exercise or physically demanding work |
TDEE vs. BMR
BMR and TDEE answer different questions. BMR estimates the energy required to support essential functions while at rest. TDEE estimates daily energy expenditure after an activity factor is applied.
In simple terms, BMR is the resting baseline while TDEE is a broader estimate of what you may use across a normal day. Our BMR Calculator focuses on the resting estimate, while this calculator helps put that number into an activity-based daily context.
How to Use TDEE for Weight Loss or Weight Gain
TDEE can be used as a reference point when planning calorie intake. If your average calorie intake is below your estimated expenditure, body weight may decrease over time. If average intake is above expenditure, body weight may increase over time. Actual changes are influenced by many factors, so the calculator should be treated as a starting estimate rather than a guarantee.
| Goal | Illustrative daily adjustment | Example from 2,400 TDEE |
|---|---|---|
| Weight loss | −250 calories | 2,150 calories |
| Moderate weight loss | −500 calories | 1,900 calories |
| Maintenance | 0 calories | 2,400 calories |
| Weight gain | +250 calories | 2,650 calories |
These are mathematical examples, not personalized calorie prescriptions. Your appropriate intake depends on your circumstances, goals, nutrition needs, and how your body responds over time. Our Calorie Calculator provides additional calorie-target context.
TDEE Calculation Example
Suppose a 30-year-old man is 175 cm tall, weighs 70 kg, and is moderately active. The Mifflin-St Jeor BMR estimate is approximately 1,649 calories per day.
The estimated TDEE is therefore about 2,556 calories per day. This does not mean that the person's actual expenditure will be exactly 2,556 calories every day. It is a mathematical estimate based on the information entered.
What Can Affect TDEE?
TDEE can vary because energy expenditure is affected by more than the variables in a calculator. Body composition, daily movement, exercise intensity, occupation, sleep, environmental conditions, and changes in body weight can all influence real-world energy use.
This is why a calculator result is best used as a starting point. Tracking changes over several weeks can provide more practical feedback about whether your estimated maintenance level is close to your actual needs.
TDEE, Calories, and Body Composition
TDEE is only one part of understanding your health and body composition. The Body Fat Calculator can provide an additional body-composition estimate, while the Ideal Weight Calculator shows several traditional weight-formula estimates.
You can also use the BMI Calculator as a general height-to-weight screening measure. These calculators measure different things, so one should not be treated as a replacement for the others.
How Accurate Is a TDEE Calculator?
A TDEE calculator cannot directly measure the calories you burn. Instead, it uses an equation and an activity multiplier to estimate energy expenditure. The result can therefore differ from your individual real-world expenditure.
A useful approach is to treat the estimate as a baseline, then observe your weight trend and other relevant changes over time. Large or unexpected changes may justify reassessing your activity estimate or discussing your situation with a qualified professional.
Frequently Asked Questions
What does TDEE stand for?
TDEE stands for total daily energy expenditure. It estimates the total energy your body uses during an average day after accounting for activity.
Is TDEE the same as BMR?
No. BMR estimates energy use at rest, while TDEE is an activity-adjusted estimate of total daily energy expenditure.
Which formula does this TDEE calculator use?
The calculator uses the Mifflin-St Jeor equation to estimate BMR and then applies an activity multiplier to estimate TDEE.
How do I calculate TDEE from BMR?
Multiply your estimated BMR by the activity factor that best represents your typical activity level. For example, a moderately active estimate uses a factor of 1.55.
Does TDEE include exercise?
TDEE is intended to represent total daily energy expenditure, so the activity multiplier is designed to reflect your overall activity level, including typical exercise.
Can TDEE change over time?
Yes. Changes in body weight, activity, body composition, and daily movement can affect energy expenditure over time.
Can I use TDEE to lose weight?
TDEE can be used as a reference point for planning calorie intake, but actual weight change varies between individuals. It is best treated as an estimate rather than a guaranteed target.