TDEE Calculator.
Know what you burn.
Calculate your Total Daily Energy Expenditure: the calories your body burns each day. The foundation of any diet or fitness goal.
What this calculator does
TDEE is an estimate of how many calories you burn per day including rest, digestion, and activity. We start from BMR using the Mifflin St Jeor equation, then multiply by an activity factor you select.
- Inputs: age, sex, height, weight, and a self-reported activity level.
- Limitations: Activity multipliers are approximations. Metabolism adapts over time; the true number can be higher or lower than the estimate. Re-check every few weeks against real-world weight trends.
- Who it is for: generally healthy adults setting calorie targets for fat loss, maintenance, or a controlled surplus.
Use this result as your baseline, then move to our calorie deficit calculator for deficit size, macros, and projections, or read how many calories to lose weight.
Medical disclaimer: Results are estimates, not medical advice. Seek professional guidance if you have health conditions or special nutritional needs.
Use your maintenance calories to calculate your exact deficit, macros, and 12-week weight projection.
Try the Calorie Deficit Calculator →What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total number of calories your body burns in a 24-hour period. It includes your basal metabolic rate (calories burned at rest), plus all additional calories burned through movement, exercise, and digesting food.
TDEE is the single most important number for any diet goal. Whether you want to lose fat, gain muscle, or maintain weight, you need to know your TDEE first.
How is TDEE calculated?
TDEE is calculated in two steps. First, your BMR (Basal Metabolic Rate) is estimated using the Mifflin St Jeor equation, the most accurate formula for most people. Then your BMR is multiplied by an activity factor based on how much you move each day.
For example: a moderately active 30-year-old man, 180 cm, 80 kg has a BMR of about 1,900 kcal. Multiplied by an activity factor of 1.55, his TDEE is about 2,945 kcal per day, so he needs to eat roughly 2,945 calories daily to maintain his weight.
How to use your TDEE to reach your goal
To lose fat: eat 300 to 500 calories below your TDEE. This creates a deficit that forces your body to burn stored fat for energy. A 500 kcal per day deficit produces roughly 0.5 kg of fat loss per week.
To maintain weight: eat at your TDEE. Your weight will stay stable over time.
To gain muscle: eat 200 to 300 calories above your TDEE. This gives your body the fuel it needs to build new muscle tissue during training.
Why does TDEE change over time?
As you lose weight, your body burns fewer calories, both because you weigh less and because your metabolism adapts. This is why recalculating your TDEE every four to six weeks is important. What worked at 90 kg will not produce the same results at 80 kg.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest, just to keep you alive (breathing, circulation, digestion). TDEE adds all the calories you burn through movement and exercise on top of that. TDEE is always higher than BMR.
How accurate is a TDEE calculator?
TDEE calculators give a solid estimate, not an exact figure. The Mifflin St Jeor equation is within 10% for most people. Track your real weight for two to three weeks and adjust your calories up or down based on actual results.
Should I eat my TDEE every day?
Your TDEE is a daily average. It is fine to eat more on active days and less on rest days; what matters is your weekly average. Use your TDEE as a baseline and adjust based on your goals. Head to our Calorie Deficit Calculator to get a personalised daily target.