Free TDEE Calculator

Calculate your Total Daily Energy Expenditure to determine how many calories you burn daily based on your activity level.

Free TDEE Calculator - Find Your Daily Calorie Expenditure

Use our TDEE calculator to determine how many calories your body burns each day. Your Total Daily Energy Expenditure (TDEE) combines your Basal Metabolic Rate (BMR) with your activity level to show the total calories you need for maintaining your current weight.

Enter your details below to calculate your TDEE and use this information to plan your nutrition for weight loss, weight gain, or maintenance.

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Calculation Formula

Mifflin-St Jeor (Recommended): More recent formula, generally considered more accurate for most people.

What is TDEE? Understanding Your Total Daily Energy Expenditure

TDEE Explained: The Energy Your Body Uses Every Day

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns throughout an entire day. It's the sum of all the energy your body uses for everything from basic survival functions to intense physical activity.

Understanding your TDEE is crucial for weight management, fitness planning, and nutrition optimization. It serves as your maintenance calorie level—the number of calories you need to consume to maintain your current weight.

TDEE is comprised of four components:

Basal Metabolic Rate (BMR)

The energy your body needs to maintain vital functions while at complete rest (breathing, circulation, cell production, etc.). This accounts for 60-70% of your TDEE for most people.

Thermic Effect of Food (TEF)

Energy used to digest, absorb, and process the food you eat. This typically accounts for about 10% of your TDEE and varies by macronutrient (protein requires more energy to digest than fats or carbs).

Exercise Activity Thermogenesis (EAT)

Calories burned during intentional exercise and physical training. This component varies greatly from person to person based on workout frequency, intensity, and duration.

Non-Exercise Activity Thermogenesis (NEAT)

Energy used for everything else—fidgeting, walking, standing, household chores, and all other non-exercise movement. This can account for a significant portion of TDEE and can vary greatly between individuals.

The Difference Between BMR and TDEE

Basal Metabolic Rate (BMR)

Calories needed at complete rest
Measured lying down, fasting, in neutral temperature
Only accounts for vital functions
Base measurement without any activity
Foundation for calculating TDEE

Total Daily Energy Expenditure (TDEE)

Total calories burned in a 24-hour period
Includes BMR + all activity + digestion
Accounts for your entire lifestyle
Varies based on daily activity level
Used for setting calorie targets

Think of BMR as your "baseline" energy requirement and TDEE as your "total" energy requirement. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more calories than your TDEE.

Why Knowing Your TDEE Matters

Weight Management

Your TDEE is the foundation for creating a proper calorie deficit or surplus. For weight loss, aim for 10-20% below your TDEE; for weight gain, aim for 10-20% above your TDEE.

Nutrition Planning

Understanding your energy requirements helps you create more precise meal plans. This allows you to distribute macronutrients effectively throughout the day and ensure adequate nutrition.

Performance Optimization

Athletes and fitness enthusiasts need to ensure they're eating enough to support their training. Undereating relative to your TDEE can lead to decreased performance, recovery issues, and potential injury.

Metabolic Health

Chronically eating far below your TDEE can negatively impact metabolism, hormones, and overall health. Knowing your TDEE helps you avoid extreme and unsustainable dieting approaches.

How to Use Your TDEE Results

Applying Your TDEE Results to Your Fitness Goals

Once you've calculated your TDEE, this value becomes the foundation for creating an effective nutrition plan based on your goals. Here's how to use your TDEE results for different objectives:

For Weight Loss

Create a calorie deficit by consuming fewer calories than your TDEE:

Mild weight loss (0.25kg/0.5lb per week): TDEE − 250 calories per day
Moderate weight loss (0.5kg/1lb per week): TDEE − 500 calories per day
Aggressive weight loss (1kg/2lb per week): TDEE − 1000 calories per day

Important: Never go below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision. If your target falls below these thresholds, choose a more moderate approach to weight loss.

For Weight Maintenance

Consume approximately the same number of calories as your TDEE:

Aim for your TDEE ± 100 calories per day
This approach is ideal for maintaining current body composition or taking a diet "break" between weight loss phases
Also useful for stabilizing weight after reaching a goal before potentially pursuing further changes

For Weight/Muscle Gain

Create a calorie surplus by consuming more calories than your TDEE:

Lean muscle gain (minimizing fat gain): TDEE + 250 calories per day
Moderate muscle gain (some fat gain expected): TDEE + 500 calories per day
Combine with resistance training for optimal muscle development
Higher protein intake (1.6-2.2g per kg of bodyweight) supports muscle protein synthesis

Tracking and Adjusting Based on Results

Track Your Intake

Use a food tracking app (like MyFitnessPal, Cronometer, or MacroFactor) to log your daily calorie intake. Aim to be as accurate as possible, ideally weighing food for the most precise measurements.

Monitor Your Weight

Weigh yourself regularly (ideally daily, at the same time) and calculate weekly averages to account for daily fluctuations. Track the trend over time rather than focusing on day-to-day changes.

Assess Progress

After 2-3 weeks of consistent tracking, evaluate your progress against your goal. Are you losing/gaining weight at the expected rate? If not, adjustments may be needed.

Make Adjustments

If you're not progressing as expected, adjust your daily calorie target. For weight loss that has stalled, reduce by 100-200 calories. For insufficient weight gain, increase by 100-200 calories.

Recalculate Periodically

As your weight changes, so does your TDEE. Recalculate your TDEE every 5-10 pounds (2-5kg) of weight change to maintain accuracy and adjust your calorie targets accordingly.

Beyond Calories: Optimizing Macronutrients

While total calories determine weight changes, macronutrient distribution (protein, carbs, and fats) influences body composition, energy levels, and performance. Here are some science-based guidelines:

Protein

Priority macronutrient for body composition and recovery:

Weight loss: 1.8-2.2g per kg of bodyweight
Maintenance: 1.6-1.8g per kg of bodyweight
Muscle gain: 1.6-2.2g per kg of bodyweight

Higher protein intake preserves lean mass during weight loss and supports muscle growth during surplus.

Carbohydrates

Primary energy source, especially important for activity:

Low activity: 2-3g per kg of bodyweight
Moderate activity: 3-5g per kg of bodyweight
High activity/athletes: 5-8g per kg of bodyweight

Carb needs increase with training volume and intensity. Timing around workouts can improve performance.

Fats

Essential for hormonal health and nutrient absorption:

Minimum health requirement: 0.5-0.6g per kg of bodyweight
Balanced intake: 0.8-1.2g per kg of bodyweight
Higher-fat preference: 1.2-1.5g per kg of bodyweight

Never go below minimum fat intake for hormonal health. Include sources of essential fatty acids in your diet.

Ready to Calculate Your Ideal Macros?

Once you've determined your TDEE and daily calorie target, use our Macro Calculator to find the optimal protein, carbohydrate, and fat distribution for your specific goals.

Frequently Asked Questions

How accurate is the TDEE calculator?

The TDEE calculator provides a science-based estimate using established formulas. However, individual metabolic variations can cause differences of up to 10-15%. For best results, use the calculated TDEE as a starting point and track your weight changes over several weeks, adjusting as needed based on real-world results.

How often should I recalculate my TDEE?

Recalculate your TDEE whenever significant changes occur, such as:

Weight change of 5-10 pounds (2-5kg)
Significant change in activity level (starting/stopping an exercise program)
After 8-12 weeks, even without the above changes
After major life changes that affect metabolism (pregnancy, menopause, aging)

Why is my calculated TDEE higher/lower than expected?

Several factors can influence your TDEE calculation:

Higher TDEE: Significant muscle mass, active job, larger frame, or higher natural metabolism
Lower TDEE: Previous history of dieting, sedentary lifestyle, smaller frame, or metabolic conditions

Remember, the calculators use population averages, so individual variations are normal. Trust real-world results from tracking over the calculated numbers if they differ significantly.

Should I eat back calories burned during exercise?

If you selected an activity level that accurately reflects your exercise routine, your TDEE already accounts for these calories, so you shouldn't "eat them back" separately. Common reasons for confusion:

Fitness trackers and exercise machines often overestimate calories burned by 20-40%
The activity multiplier in TDEE calculations already factors in your exercise
Eating back exercise calories can lead to slower progress toward weight loss goals

Focus on your weekly weight trends to determine if your current calorie intake is appropriate for your goals.

What happens if my weight plateaus despite following my calorie target?

Weight loss plateaus are normal and can occur for several reasons:

Metabolic adaptation: As you lose weight, your metabolism naturally decreases, requiring periodic recalculation of TDEE
Water retention: Hormonal fluctuations, sodium intake, and exercise can mask fat loss with temporary water weight
Tracking errors: Underestimating portion sizes or missing hidden calories
Increased NEAT: Unconsciously moving more as calories decrease

If you've plateaued for more than 2-3 weeks, try reducing your daily calorie intake by 5-10% (typically 100-200 calories) and continue monitoring.

Is it normal for my TDEE to decrease over time during weight loss?

Yes, this is completely normal due to several factors:

A smaller body requires fewer calories for maintenance
Metabolic adaptation occurs as your body becomes more efficient
Energy levels may decrease, leading to less spontaneous movement
Some muscle mass might be lost during weight loss, further reducing TDEE

To minimize TDEE reduction, maintain high protein intake, include resistance training, take diet breaks at maintenance calories periodically, and avoid excessively large calorie deficits.

Can I use TDEE for intuitive eating rather than calorie counting?

Yes, knowing your TDEE can still be valuable for intuitive eating approaches:

Use TDEE as a general awareness tool rather than a strict daily target
Learn what portion sizes typically align with your needs
Develop a better understanding of energy balance principles
Track weight trends to ensure your intuitive approach aligns with your goals

Many people benefit from a period of tracking followed by a transition to more intuitive approaches once they've developed nutritional awareness.

TDEE Formula: How Total Daily Energy Expenditure Is Calculated

The Science Behind TDEE Calculation

Calculating your Total Daily Energy Expenditure involves a two-step process: first determining your Basal Metabolic Rate (BMR), then multiplying it by an activity factor based on your lifestyle.

Our calculator offers two scientifically validated formulas for calculating BMR. Each has its strengths, and which one works best may depend on your individual body composition and circumstances.

Mifflin-St Jeor Equation (Recommended)

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

The Mifflin-St Jeor Equation was published in 1990 and is considered more accurate than the Harris-Benedict equation for most people in the modern population. It's the default formula used by our calculator and is recommended by most nutrition professionals.

This formula tends to work well for the general population, including those with higher body fat percentages.

Harris-Benedict Equation (Alternative)

For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age in years)

For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age in years)

The Harris-Benedict Equation was originally published in 1919 and revised in 1984. While older, it remains widely used and may work better for athletic individuals with higher muscle mass and lower body fat.

This formula sometimes gives higher BMR estimates, which may better account for the metabolic activity of muscle tissue in very lean individuals.

Which formula should you use?

For most people, the Mifflin-St Jeor equation (our default) provides the most accurate estimate. If you're particularly athletic or have substantially higher muscle mass than average, you might want to compare both formulas and see which better matches your real-world experience.

Activity Multipliers Explained

Once your BMR is calculated, it's multiplied by an activity factor to account for all the additional energy you expend throughout the day. This is what determines your final TDEE.

Activity Level	Multiplier	Description
Sedentary	× 1.2	Little or no exercise, desk job (BMR × 1.2)
Lightly Active	× 1.375	Light exercise 1-3 days/week (BMR × 1.375)
Moderately Active	× 1.55	Moderate exercise 3-5 days/week (BMR × 1.55)
Very Active	× 1.725	Hard exercise 6-7 days/week (BMR × 1.725)
Extra Active	× 1.9	Very hard exercise, physical job, or training twice daily (BMR × 1.9)

Important: Be Honest About Your Activity Level

Many people overestimate their activity level. For accurate results, be realistic about how active you truly are on a day-to-day basis.

If you're at a desk most of the day and only exercise a few times per week, you're likely in the "Lightly Active" range, not "Moderately Active" or higher, regardless of how intense those few workouts might be.

Understanding the Limitations of TDEE Formulas

While the formulas used to calculate TDEE are based on scientific research, they do have some limitations to be aware of:

They're Estimates, Not Exact

TDEE formulas are population-based estimates. Individual metabolisms can vary by up to 15% above or below the predicted value due to genetic factors, gut bacteria, previous dieting history, and more.

They Don't Account for Body Composition

Two people of the same height, weight, age, and gender can have very different metabolic rates if one has significantly more muscle mass. Muscle tissue is more metabolically active than fat tissue.

Activity Levels Are Subjective

There's no standardized definition of "light," "moderate," or "very active," leading to potential discrepancies in how people categorize their activity levels.

Adaptation Over Time

Your metabolism adapts to your diet and exercise patterns. Long-term dieting, especially with severe calorie restriction, can lower your actual TDEE compared to what formulas predict.

Pro Tip: Treat TDEE as a Starting Point

Use the TDEE calculated here as a starting point. Track your food intake and weight changes for 2-3 weeks, then adjust your calorie intake based on your actual results.

Free TDEE Calculator