TDEE Calculator
Calculate Total Daily Energy Expenditure.
This tdee calculator finds your Total Daily Energy Expenditure - the number of calories you burn in a typical day including all activity - by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier. It's the maintenance calorie number most weight loss and weight gain plans use as their starting reference point.
Enter your age, sex, height, weight, and activity level, and the calculator returns your tdee instantly.
Worked Calculation Examples
| Scenario | Result | Calculation Step |
|---|---|---|
| 30-year-old woman, 65 kg, 165 cm, moderately active | ≈2,124 kcal/day | BMR = 10(65) + 6.25(165) − 5(30) − 161 = 650 + 1,031.25 − 150 − 161 = 1,370.25. TDEE = 1,370.25 × 1.55 ≈ 2,124 kcal/day. |
| 45-year-old man, 85 kg, 178 cm, sedentary | ≈2,091 kcal/day | BMR = 10(85) + 6.25(178) − 5(45) + 5 = 850 + 1,112.5 − 225 + 5 = 1,742.5. TDEE = 1,742.5 × 1.2 ≈ 2,091 kcal/day. |
BMR Times Activity Multiplier
TDEE is calculated as BMR multiplied by an activity factor: roughly 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active lifestyles. Choosing the right activity level matters more for accuracy than the BMR formula itself, since it's the larger multiplier applied to the base number. Activity multiplier values used in TDEE calculations were developed through 20th-century exercise physiology research measuring how many additional calories different lifestyles burn above resting metabolism using doubly labeled water and indirect calorimetry studies, ranging from roughly 1.2 for a sedentary lifestyle to 1.9 or higher for very intense daily training.
Using TDEE for Weight Goals
Eating below your tdee creates a calorie deficit for weight loss; eating above it creates a surplus for weight gain. A daily deficit or surplus of about 500 calories from your TDEE corresponds to roughly one pound of weight change per week, since one pound of body fat represents about 3,500 calories.
Common TDEE Mistakes
The single most common error is overestimating activity level - someone who works out three times a week but sits at a desk the rest of the day is usually 'lightly active,' not 'very active,' and picking too high a multiplier can overstate TDEE by several hundred calories. Another frequent mistake is not re-checking TDEE after meaningful weight change, since BMR shifts as body weight changes. Finally, TDEE is often treated as an exact number when it's really a starting estimate - actual daily burn can reasonably vary by 10-15% from the calculated figure.
Sources & References
The BMR formula used here is the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al., 'A new predictive equation for resting energy expenditure in healthy individuals,' American Journal of Clinical Nutrition, 1990), which is generally regarded by dietetics researchers as more accurate for modern populations than the older Harris-Benedict equation. Activity multiplier ranges are consistent with physical activity level (PAL) categories referenced by the WHO/FAO/UNU and used in U.S. Dietary Guidelines for Americans.
How to Use the TDEE Calculator
- Open the TDEE Calculator and enter the values requested in the input fields.
- Check the units, percentages, dates, or time periods before reading the answer.
- Review the instant result and adjust any value to compare another scenario.
- Use the formula, example, and FAQs below to understand how the tdee calculator works.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure - the total calories you burn in a day, calculated as your BMR multiplied by an activity multiplier that reflects how much you move beyond rest.
How do I calculate TDEE accurately?
Calculate your BMR first using an accepted formula like Mifflin-St Jeor, then multiply it by an activity factor that honestly reflects your typical weekly activity level, from sedentary (1.2) to extremely active (1.9).
Should I eat exactly my TDEE every day?
Eating at your TDEE maintains your current weight. Eating below it creates a deficit for weight loss, and eating above it creates a surplus for weight gain - the right target depends on your specific goal.
How do I use this tdee calculator?
Enter the known values, review the units or settings, and the calculator updates the result instantly. The formula and example on this page show how the answer is produced.
What does the TDEE Calculator calculate?
Calculate Total Daily Energy Expenditure. It is designed for fast browser-based calculations without sign-up, downloads, or manual spreadsheet setup.
What formula does this tdee use?
The formula is: TDEE = BMR × Activity Multiplier. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep organs functioning, most commonly estimated with the Mifflin-St Jeor equation: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age(yr) + 5; for women, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age(yr) − 161. The Activity Multiplier then scales that resting number up to reflect a full day of movement: about 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active. TDEE is the product of the two - it's always an estimate, since it depends on both a population-average BMR formula and a self-reported activity level.
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Last updated: September 29, 2026.