TDEE Calculator

What Is TDEE?

TDEE stands for total daily energy expenditure. It is an estimate of the number of calories your body uses each day, including the energy required for basic body functions and your normal physical activity.

TDEE can be useful as a starting point for estimating how many calories you may need to maintain your current weight.

How Does the TDEE Calculator Work?

This calculator first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation. BMR represents the estimated amount of energy your body needs at rest.

Your estimated BMR is then multiplied by an activity factor to estimate your total daily energy expenditure.

How to Calculate TDEE

The calculation uses the Mifflin-St Jeor equation to estimate BMR.

For Men

BMR = 10 × weight + 6.25 × height − 5 × age + 5

For Women

BMR = 10 × weight + 6.25 × height − 5 × age − 161

Once BMR is estimated, TDEE is calculated by multiplying BMR by the selected activity factor.

TDEE = BMR × Activity Factor

BMR vs. TDEE

BMR and TDEE are related but they are not the same measurement. BMR estimates the energy your body uses at rest, while TDEE estimates your total daily energy expenditure after accounting for physical activity.

You can also use our BMR Calculator to calculate your estimated basal metabolic rate.

TDEE Activity Levels

TDEE depends partly on your typical level of physical activity. This calculator uses five commonly used activity factors.

• Sedentary: 1.20 — little or no exercise.
• Lightly Active: 1.375 — light exercise about 1–3 days per week.
• Moderately Active: 1.55 — moderate exercise about 3–5 days per week.
• Very Active: 1.725 — hard exercise about 6–7 days per week.
• Extremely Active: 1.90 — very hard exercise or a highly physical lifestyle.

How Many Calories Should I Eat to Maintain My Weight?

Your estimated TDEE can be used as a starting point for understanding your approximate maintenance calorie level. If your average calorie intake is close to your actual energy expenditure over time, your body weight may remain relatively stable.

Actual calorie needs vary between people, and your energy expenditure can change with changes in body weight, activity, lifestyle, and other factors.

TDEE for Weight Loss

Weight loss generally requires consuming fewer calories than your body uses over time. The calculator provides estimated calorie targets below your TDEE as reference points.

These targets are mathematical estimates, not individualized medical or nutrition recommendations.

TDEE for Weight Gain

Weight gain generally requires consuming more calories than your body uses over time. A calorie target above estimated TDEE can therefore be used as a starting point when planning for weight gain.

How Accurate Is a TDEE Calculator?

A TDEE calculator provides an estimate, not an exact measurement. Actual daily energy expenditure can vary based on factors such as body composition, activity patterns, exercise intensity, and individual differences.

One practical way to evaluate your maintenance calorie estimate is to track your calorie intake and body-weight trend over time and adjust your estimate when appropriate.

TDEE Calculator Example

Suppose a 30-year-old man is 175 cm tall, weighs 70 kg, and is moderately active. The Mifflin-St Jeor equation estimates his BMR first, and that BMR is then multiplied by an activity factor of 1.55.

The resulting TDEE represents an estimate of his daily calorie expenditure and can serve as a starting point for estimating maintenance calories.

TDEE vs. BMR vs. Maintenance Calories

BMR refers to the estimated energy your body requires at rest. TDEE includes BMR plus the energy associated with your daily activity.

Maintenance calories generally refers to the approximate amount of energy needed to maintain body weight over time. TDEE is commonly used as an estimate of this value.

Frequently Asked Questions