TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, combining your resting metabolism with your activity level. This calculator uses the Mifflin-St Jeor equation for BMR and multiplies it by a standard activity factor to give you a realistic daily calorie estimate for weight management.
How It Works
Total Daily Energy Expenditure (TDEE) extends the Basal Metabolic Rate (BMR) concept by accounting for how much you move each day. BMR tells you how many calories you burn at rest; TDEE tells you how many calories you burn living your actual life.
Step 1 — Calculate BMR using Mifflin-St Jeor:
Male BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2 — Apply activity multiplier:
Sedentary (little or no exercise): TDEE = BMR × 1.2
Lightly active (light exercise 1–3 days/week): TDEE = BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): TDEE = BMR × 1.55
Very active (hard exercise 6–7 days/week): TDEE = BMR × 1.725
Extra active (very hard exercise or physical job): TDEE = BMR × 1.9
Worked example (male, 30 years, 75 kg, 175 cm, moderately active):
BMR = (10 × 75) + (6.25 × 175) − (5 × 30) + 5 = 1698.75 kcal
TDEE = 1698.75 × 1.55 = 2633.06 kcal/day
Using TDEE for weight goals:
To maintain weight: eat approximately at your TDEE.
To lose weight: create a caloric deficit. A 500 kcal/day deficit below TDEE produces roughly 0.5 kg (1 lb) of fat loss per week.
To gain weight: eat above TDEE. A 300–500 kcal surplus is a commonly used range for lean muscle gain.
Important nuances: Activity multipliers are population averages. Desk workers who sit all day should choose "Sedentary" even if they exercise 3 days a week, unless their workouts are very high intensity. Many people overestimate their activity level — when in doubt, pick the lower category and adjust after 2–4 weeks of tracking real results.
Imperial conversions used internally:
Weight: lbs × 0.453592 = kg
Height: (feet × 12 + inches) × 2.54 = cm
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest — just to keep your heart beating and your organs functioning. TDEE adds your activity on top of that. BMR is always lower than TDEE (unless you are in a coma). TDEE is the number you should use to set calorie goals.
Which activity level should I choose?
Be honest and conservative. "Sedentary" is appropriate if you have a desk job and do not exercise, or if your exercise is light walking. "Lightly active" suits 1–3 gym sessions per week. "Moderately active" suits consistent exercise 3–5 days at moderate intensity. Most non-athletes overestimate their level by one category, which inflates TDEE and can slow weight loss.
How many calories should I eat to lose weight?
A general guideline is to eat 500 calories below your TDEE per day for a loss of approximately 0.5 kg (1 lb) per week. Going below 1200 kcal/day (for women) or 1500 kcal/day (for men) without medical supervision is generally not recommended. Always consult a healthcare professional before starting a calorie-restricted diet.
Does TDEE change over time?
Yes. As you lose or gain weight, your BMR changes because it depends on your current weight. Sustained calorie restriction can also cause adaptive thermogenesis — a metabolic slowdown where your body burns fewer calories than predicted. Recalculate your TDEE every 5–10 kg of weight change.
Is this a substitute for professional dietary advice?
No. This calculator provides a general estimate for informational purposes only and is not medical or nutritional advice. Individual needs vary based on medical history, health conditions, medications, and goals. Please consult a registered dietitian or physician for personalised guidance.