TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn per day and effectively manage your weight.
About this calculator
The Total Daily Energy Expenditure (TDEE) calculator estimates the total number of calories your body burns in a 24-hour period. This includes the calories your body uses for basic functions (known as your Basal Metabolic Rate or BMR), plus the calories expended through physical activity.
Understanding your TDEE is fundamental for weight management. If you aim to lose weight, you'll need to consume fewer calories than your TDEE. For weight gain, you'll need to consume more. If your goal is to maintain your current weight, matching your caloric intake to your TDEE is key.
To use this calculator, simply input your personal details such as age, sex, weight, height, and your typical activity level. The calculator will then use the Mifflin-St Jeor equation to estimate your BMR, which is then multiplied by an activity factor to give you your TDEE. The Mifflin-St Jeor equation is widely regarded as one of the most accurate BMR estimation formulas.
Once you have your TDEE, you can use this number as a starting point to adjust your diet. Remember that these are estimates, and individual metabolic rates can vary. Consistent tracking and adjustments based on your progress are recommended for best results.
Formula
BMR (for men) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 BMR (for women) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 TDEE = BMR × Activity Factor
Try it free — no credit card
Stop guessing. Get your personal Blueprint.
Certified-trainer workouts, meals, and a grocery list — built for you in 60 seconds. Free.
TDEE Calculator FAQs
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions, like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through all physical activity throughout the day, including exercise and daily movement.
How accurate is the TDEE calculator?
While the TDEE calculator uses widely accepted formulas like Mifflin-St Jeor, it provides an estimate. Individual metabolic rates can vary due to genetics, body composition, hormones, and other factors. It's a great starting point, but personal tracking and adjustments are often needed to fine-tune your caloric intake.
How can I use my TDEE to lose weight?
To lose weight, you generally need to consume fewer calories than your TDEE. A common recommendation is to create a deficit of 500 calories per day to lose about 1 pound per week. However, never go below 1200 calories without professional medical/dietetic advice.
What do the activity levels mean?
Activity levels represent multipliers for your BMR: * **Sedentary:** Little or no exercise. * **Lightly Active:** Light exercise/sports 1-3 days/week. * **Moderately Active:** Moderate exercise/sports 3-5 days/week. * **Very Active:** Hard exercise/sports 6-7 days/week. * **Extremely Active:** Very hard exercise, physical job, or training twice a day.