TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR) plus all physical activity, from walking to intense exercise. Knowing your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by the American Dietetic Association. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. Your BMR is then multiplied by an activity factor to get TDEE.

To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day leads to roughly 1 pound of fat loss per week. A deficit of 250 calories is more sustainable for long-term results. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Sedentary: desk job, little exercise. Lightly Active: light exercise 1-3 days/week. Moderately Active: moderate exercise 3-5 days/week. Very Active: hard exercise 6-7 days/week. Extra Active: very hard exercise plus a physical job or training twice per day.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep organs functioning. TDEE adds all daily activity on top of BMR. TDEE is always higher than BMR because it includes exercise, walking, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT).