TDEE Calculator - Total Daily Energy Expenditure
Free TDEE calculator. Calculate your Total Daily Energy Expenditure (daily calorie needs) based on age, gender, weight, height, and activity level using the Mifflin-St Jeor equation.
Our free TDEE calculator estimates your Total Daily Energy Expenditure — the number of calories your body burns each day based on your age, gender, weight, height, and activity level. Use it to determine how many calories you need to maintain, lose, or gain weight.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including:
- BMR (Basal Metabolic Rate): Calories burned at rest for basic bodily functions
- TEF (Thermic Effect of Food): Calories burned digesting and processing food (about 10% of intake)
- NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movement (walking, fidgeting, etc.)
- EAT (Exercise Activity Thermogenesis): Calories burned through intentional exercise
How to use your TDEE results
Once you know your TDEE, you can adjust your calorie intake to meet your goals:
| Goal | Daily Calories | Expected Result |
|---|---|---|
| Lose weight (aggressive) | TDEE - 750 | ~1.5 lbs (0.7 kg) per week |
| Lose weight (moderate) | TDEE - 500 | ~1 lb (0.45 kg) per week |
| Lose weight (slow) | TDEE - 250 | ~0.5 lbs (0.25 kg) per week |
| Maintain weight | TDEE | No weight change |
| Gain weight (lean bulk) | TDEE + 250 | ~0.5 lbs (0.25 kg) per week |
| Gain weight (bulk) | TDEE + 500 | ~1 lb (0.45 kg) per week |
Mifflin-St Jeor Equation
Our calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate formula for estimating BMR in most adults:
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
Your TDEE is then calculated by multiplying your BMR by an activity factor based on your exercise level.
Activity level guide
Choose the activity level that best describes your typical week:
- Sedentary (1.2): Desk job, little to no exercise
- Lightly active (1.375): Light exercise 1-3 days per week
- Moderately active (1.55): Moderate exercise 3-5 days per week
- Very active (1.725): Hard exercise 6-7 days per week
- Super active (1.9): Physical job or training twice daily
Important notes
TDEE is an estimate based on population averages. Individual calorie needs vary based on genetics, hormones, muscle mass, and metabolism. Use your TDEE as a starting point, then adjust based on your actual weight changes over 2-3 weeks. Always consult a healthcare professional before starting any weight loss or gain program.