TDEE Calculator
Find your Total Daily Energy Expenditure and set calorie targets to maintain, lose or gain weight.
What is TDEE?
Total daily energy expenditure — TDEE — is the total number of calories your body burns in a day. It combines your basal metabolic rate (BMR), the energy needed just to stay alive at rest, with everything else you do: walking, fidgeting, deliberate exercise and digesting food. This calculator finds your BMR using the Mifflin-St Jeor equation, widely regarded as the most accurate formula for most healthy adults, then multiplies it by an activity multiplier from 1.2 (sedentary) up to 1.9 (very active) to estimate your maintenance calories. Eating at your TDEE maintains your weight; eating below it creates the deficit needed to lose fat, and eating above it gives the surplus needed to gain muscle. The tool also shows mild-deficit and weight-loss targets as well as a surplus target, so you have a clear plan for any goal, and it all runs privately in your browser.
Example
For a male aged 30, 180 cm tall and weighing 80 kg, with a moderate activity level (multiplier 1.55), the tool estimates a BMR of 1,780 kcal and a TDEE of about 2,759 kcal a day. It then shows maintenance at 2,759, a weight-loss target of about 2,259, and a gain target of 3,009 kcal.
Who is this TDEE calculator for?
This TDEE calculator estimates your total daily energy expenditure — the calories you burn in a day — from your BMR and activity level. It is used to set maintenance, weight-loss or weight-gain targets.
- Men: Men use a TDEE calculator for men to find maintenance calories and then adjust by a daily surplus or deficit. Treat the result as an estimate to refine over time.
- Women: Women use a TDEE calculator for women to plan intake around activity and goals. The figure is a guide, and menstrual or hormonal changes can shift needs.
- Seniors: Seniors may use a TDEE calculator for seniors to avoid under-eating, since metabolism naturally falls with age. Check any significant weight plan with a professional.
- Teens: Teens can use a TDEE calculator for teens as a rough reference during growth, but developing bodies have higher and changing needs that an estimate cannot capture.
TDEE chart and table — daily calories by activity level
Example TDEE values (BMR × activity) for a sample person, plus the adjustments this calculator shows for cutting or bulking. General estimates for a sample person, not medical advice.
| Activity level | Men (70 kg, 175 cm, 30 yrs) | Women (60 kg, 165 cm, 30 yrs) |
|---|---|---|
| Sedentary (1.2) | 1,978 kcal | 1,584 kcal |
| Light (1.375) | 2,267 kcal | 1,815 kcal |
| Moderate (1.55) | 2,556 kcal | 2,046 kcal |
| Active (1.725) | 2,844 kcal | 2,277 kcal |
| Very active (1.9) | 3,133 kcal | 2,508 kcal |
Common use cases
- Setting a daily calorie target for sustainable weight loss or fat loss.
- Establishing a surplus to gain muscle and lean mass while minimising fat.
- Knowing your maintenance level so you can plan around it.
- Building a macro plan on a calorie base that matches your real activity.
Pro tips
- Pick the activity level that describes an average week, not your most active day — most people overestimate how active they are.
- Treat the result as a starting point with a margin of about ±200-300 calories, not as an exact number.
- Adjust after a few weeks of tracking your actual weight; if the scale is steady, that is your real TDEE.
- Avoid eating below your BMR long-term, as it can slow your metabolism and risk muscle and nutrient loss.
How to use this TDEE calculator
- Enter your age in years.
- Select your gender and enter your height in centimetres and your weight in kilograms.
- Choose the activity level that best matches your typical week.
- Click Calculate TDEE to see your BMR, your daily calorie burn and four calorie targets.
How TDEE is calculated
BMR (men) = 10×weight + 6.25×height − 5×age + 5 BMR (women) = 10×weight + 6.25×height − 5×age − 161 TDEE = BMR × activity factor
Calorie targets are simply your TDEE adjusted by a daily deficit or surplus (maintain, −250, −500, or +250 kcal).
FAQ
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day — your basal metabolism plus all physical activity.
Is this a medical recommendation?
No. These values are general estimates. For changes of 500+ kcal or medical goals, speak with a dietitian or doctor.
Is it private?
Yes — everything runs in your browser, nothing is sent anywhere.
What is TDEE?
Total daily energy expenditure is the total calories you burn in a day, including resting metabolism and all activity. It is your maintenance level.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds activity, exercise and digestion, and is typically 20-90% higher depending on how active you are.
Which formula is used?
This calculator uses the Mifflin-St Jeor equation for BMR, which is considered the most accurate formula for most healthy adults.
What are the activity multipliers?
Sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725 and extra active 1.9. The multiplier is applied to your BMR.
How accurate is the estimate?
It is a good starting point with a margin of about ±200-300 calories, since it relies on a predicted BMR and a coarse activity factor.
How do I use TDEE for weight loss?
Eat around 300-500 calories below your TDEE for a sustainable deficit, which typically produces about half a kilogram to a kilogram of loss per week.
Should I recheck my TDEE often?
Yes. Recalculate it after meaningful weight changes, since your maintenance level moves with your size and activity.
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