TDEE Calculator
Estimate your Total Daily Energy Expenditure, or TDEE, based on your BMR and activity level. TDEE is an estimate of how many calories you burn in a typical day.
How this calculator works
How to use this calculator
1. Enter your age, sex, weight, and height.
2. Choose the activity level that best matches your normal routine.
3. Click Calculate TDEE.
4. Review your estimated maintenance calories.
Formula used
This calculator first estimates BMR using the Mifflin-St Jeor equation.
Men:
BMR = 10 × weight kg + 6.25 × height cm − 5 × age + 5
Women:
BMR = 10 × weight kg + 6.25 × height cm − 5 × age − 161
Then it estimates TDEE:
TDEE = BMR × activity factor
Common activity factors:
Sedentary: 1.2
Lightly active: 1.375
Moderately active: 1.55
Very active: 1.725
Extra active: 1.9
Example calculation
Example: male, 30 years old, 70 kg, 170 cm, moderately active
BMR = 1,618 calories per day
Activity factor = 1.55
TDEE = 1,618 × 1.55
TDEE = 2,508
Estimated maintenance calories = about 2,508 calories per day.
What the result means
TDEE is an estimate of your daily maintenance calories. Eating close to your TDEE may help maintain your current weight. Eating consistently below it may support weight loss, while eating above it may support weight gain.
This is only an estimate. Track your weight trend and adjust over time if needed.
Frequently asked questions
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure. It estimates total calories burned per day.
Which activity level should I choose?
Choose the level that best represents your normal weekly routine, not your most active day.
Is TDEE exact?
No. TDEE is an estimate. Real calorie needs vary between people and can change over time.
Can I use TDEE for weight loss?
TDEE can be a starting point. A moderate calorie deficit is commonly used for weight loss, but personal needs vary.