TDEE Calculator
Calculate your estimated Total Daily Energy Expenditure, BMR, maintenance calories, and calorie targets for weight loss, maintenance, or weight gain.
Calculate Your TDEE
Estimated Daily Calorie Targets
| Goal | Calories/day | Approx. Change |
|---|---|---|
| Weight loss — mild | 0 | −10% |
| Weight loss — moderate | 0 | −20% |
| Maintenance | 0 | 0% |
| Weight gain — mild | 0 | +10% |
| Weight gain — moderate | 0 | +15% |
These calorie targets are estimates. Actual energy needs can differ substantially between individuals. Use your weight trend, hunger, performance, and professional guidance where appropriate to refine your intake.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of how many calories your body uses over a typical day, including the energy required for basic physiological functions and the energy associated with normal physical activity.
TDEE is commonly used as a starting point for setting calorie intake for weight maintenance, gradual weight loss, or weight gain.
How to Use the TDEE Calculator
- Select your unit system.
- Enter your sex and age.
- Enter your height and current weight.
- Select the activity level that best matches your usual lifestyle.
- Click Calculate TDEE.
- Review your estimated BMR, maintenance calories, and goal-based calorie ranges.
BMR vs TDEE
Basal Metabolic Rate (BMR) is an estimate of the energy your body needs to support essential functions at rest. It does not represent the calories you typically burn across an entire day.
TDEE is higher because it accounts for activity. A common calculator approach is to multiply estimated BMR by an activity factor.
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, a widely used equation for estimating resting energy expenditure from age, height, and body weight.
For men
For women
After BMR is estimated, the result is multiplied by the selected activity factor to estimate TDEE.
TDEE Activity Levels
| Activity Level | Factor | Typical Description |
|---|---|---|
| Sedentary | 1.20 | Little or no structured exercise |
| Lightly active | 1.375 | Exercise about 1–3 days per week |
| Moderately active | 1.55 | Exercise about 3–5 days per week |
| Very active | 1.725 | Hard exercise about 6–7 days per week |
| Extra active | 1.90 | Very hard exercise or physically demanding work |
How to Use TDEE for Weight Loss
If your goal is weight loss, estimated TDEE can provide a starting point for choosing a calorie intake below maintenance. This calculator shows 10% and 20% reductions as reference targets.
A moderate calorie deficit may be more sustainable for many people than an aggressive restriction. Progress should be evaluated over several weeks because body weight naturally fluctuates with water, food intake, glycogen, and other factors.
How to Use TDEE for Weight Gain
For weight gain, calorie intake generally needs to be above maintenance. This calculator provides 10% and 15% increases as reference targets.
Combining an appropriate calorie surplus with adequate protein, resistance training, sleep, and a balanced diet can support healthy weight gain and body-composition goals.
How Accurate Is a TDEE Calculator?
A TDEE calculator provides an estimate, not an exact measurement. Two people with the same age, height, weight, sex, and activity category can have different actual energy expenditure.
Daily movement, exercise intensity, body composition, metabolism, occupation, sleep, diet, and changes in activity can all affect energy expenditure.
A practical way to refine an estimate is to compare your calorie intake with your average body-weight trend over several weeks and adjust gradually when necessary.
TDEE Calculator Example
Suppose a 34-year-old man is 175 cm tall, weighs 75 kg, and is moderately active.
The example illustrates the calculation method. Your result will depend on the information you enter.
TDEE Calculator FAQ
What is TDEE?
TDEE means Total Daily Energy Expenditure. It estimates the total calories your body uses during a typical day, including your basal energy needs and physical activity.
What is the difference between BMR and TDEE?
BMR estimates the energy needed for basic body functions at rest. TDEE estimates daily energy expenditure after accounting for your typical activity level.
How is TDEE calculated?
This calculator estimates BMR with the Mifflin-St Jeor equation and multiplies BMR by a selected activity factor.
How many calories should I eat to lose weight?
A common starting point is to eat fewer calories than your estimated maintenance level. The appropriate deficit varies by person, and very aggressive restriction is not appropriate for everyone.
How many calories should I eat to gain weight?
Weight gain generally requires consuming more calories than your body uses. A modest surplus is often a useful starting point.
How accurate is a TDEE calculator?
It is an estimate. Actual daily energy expenditure can differ because of individual metabolism, body composition, exercise, occupation, and daily movement.
Should I use TDEE or BMR to calculate my daily calories?
TDEE is generally more useful for estimating everyday calorie needs because it accounts for activity. BMR represents resting energy needs and is not intended to be your normal daily calorie target.
Can my TDEE change over time?
Yes. Changes in body weight, body composition, exercise, daily movement, occupation, and other factors can change your actual energy expenditure.