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TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the estimated number of calories you burn each day when you combine your Basal Metabolic Rate (BMR) with your physical activity level. Knowing your TDEE is the foundation for any nutrition plan — whether your goal is fat loss, muscle gain, or weight maintenance.

Quick Answer

Most adults burn 1,800–3,000 calories per day. Your TDEE equals your BMR multiplied by an activity factor (1.2–1.9).

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your details above to calculate your TDEE.

How the Formula Works

  1. Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.

    Males: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Females: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

  2. Select the activity multiplier that best matches your typical weekly activity.

    Sedentary = 1.2 | Lightly Active = 1.375 | Moderately Active = 1.55 | Very Active = 1.725 | Extremely Active = 1.9

  3. Multiply your BMR by the activity multiplier to get your TDEE.

    TDEE = BMR × Activity Multiplier

  4. Use your TDEE as a baseline for setting calorie goals — eat below it to lose weight or above it to gain weight.

Methodology & Sources

Reviewed and updated March 28, 2026 · Prepared by GetHealthyCalculators Editorial Team

This calculator estimates TDEE by pairing the Mifflin-St Jeor BMR equation with standard activity multipliers. It is best used as a starting estimate and then adjusted based on real-world body weight and performance changes over several weeks.

References

  • A new predictive equation for resting energy expenditure in healthy individuals · American Journal of Clinical Nutrition
  • Nutrition and Athletic Performance · Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM

Limitations

  • The Mifflin-St Jeor equation estimates BMR and may not reflect your exact metabolic rate.
  • Individual metabolism varies based on genetics, body composition, hormones, and other factors.
  • Activity multipliers are approximations — actual energy expenditure depends on exercise intensity, duration, and type.
  • This tool does not account for the thermic effect of food or non-exercise activity thermogenesis (NEAT) individually.

Frequently Asked Questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, combining your basal metabolic rate with the energy used during physical activity and digestion.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions like breathing and heart rate. TDEE adds the calories you burn through daily movement and exercise on top of your BMR.
Which activity level should I choose?
Choose Sedentary if you have a desk job and do little exercise. Lightly Active if you do light exercise 1-3 days per week. Moderately Active for moderate exercise 3-5 days. Very Active for hard exercise 6-7 days. Extremely Active for very intense training or a physically demanding job.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate predictive equations for estimating BMR in healthy adults. Studies show it is accurate within about 10% for most people, though individual variation exists.
How do I use my TDEE to lose or gain weight?
To lose weight, eat fewer calories than your TDEE (a caloric deficit). To gain weight, eat more than your TDEE (a caloric surplus). A moderate deficit or surplus of 250-500 calories per day is commonly recommended for sustainable results.
Should I recalculate my TDEE after losing weight?
Yes. As your body weight changes, your calorie needs usually change too. Recalculating every 5-10 pounds of weight change is a practical way to keep your target realistic.
Does TDEE already include my workouts?
Usually yes, if you choose an activity level that reflects your typical routine. You generally do not need to separately add exercise calories unless your training volume changes significantly from week to week.

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