TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day based on your activity level.
Results
Visualization
How It Works
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your basal metabolic rate with the energy used during physical activity and digestion. Knowing your TDEE is essential for setting calorie targets for weight loss, maintenance, or muscle gain.
The Formula
Variables
- BMR — Basal Metabolic Rate, calories burned at complete rest
- weight — Body weight in kilograms
- height — Height in centimeters
- age — Age in years
- Activity Factor — Multiplier from 1.2 (sedentary) to 1.9 (very active)
- TDEE — Total Daily Energy Expenditure in kilocalories
Worked Example
A 30-year-old male, 70 kg, 170 cm, moderately active: BMR = 10*70 + 6.25*170 - 5*30 + 5 = 700 + 1062.5 - 150 + 5 = 1617.5 kcal. TDEE = 1617.5 * 1.55 = 2,507 kcal/day. To lose ~0.5 kg/week, eat about 2,007 kcal/day.
Practical Tips
- A 500 kcal/day deficit leads to roughly 0.45 kg (1 lb) of fat loss per week.
- Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
- Recalculate your TDEE every 5-10 kg of weight change, as your calorie needs shift.
- Non-exercise activity thermogenesis (NEAT) like fidgeting and walking can account for 200-900 kcal/day.
- The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at complete rest just to keep organs functioning. TDEE adds calories burned through daily activities, exercise, and food digestion. TDEE is always higher than BMR.
Which activity level should I choose?
Sedentary means desk job with no exercise. Light is 1-3 days of light exercise per week. Moderate is 3-5 days. Active is 6-7 days of hard exercise. Very Active is intense daily training or a physically demanding job plus exercise.
How accurate is the TDEE calculation?
The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual variation in metabolism, muscle mass, and genetics can shift your actual TDEE. Use it as a starting point and adjust based on real-world results over 2-3 weeks.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, your TDEE already accounts for those calories. Eating them back on top would lead to overcounting. Only eat back exercise calories if you chose 'Sedentary' and track workouts separately.
Does TDEE change with age?
Yes, BMR naturally decreases with age due to loss of muscle mass and hormonal changes. On average, metabolism drops about 1-2% per decade after age 20. Strength training can slow this decline by preserving muscle.