Free TDEE Calculator
Calculate your Total Daily Energy Expenditure — the exact number of calories your body burns each day. Science-backed formulas for accurate results.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It represents all the energy you expend through:
- Basal Metabolic Rate (BMR) — Calories burned at rest to maintain vital functions (60-70% of TDEE)
- Physical Activity — Exercise and daily movement (15-30% of TDEE)
- Thermic Effect of Food (TEF) — Energy used to digest food (about 10% of TDEE)
Understanding your TDEE is the foundation of any weight management plan. Whether you want to lose fat, maintain weight, or build muscle, your TDEE tells you exactly how many calories your body needs.
- Eat below your TDEE → Lose weight (calorie deficit)
- Eat at your TDEE → Maintain weight (energy balance)
- Eat above your TDEE → Gain weight (calorie surplus)
TDEE vs BMR: What's the Difference?
Many people confuse TDEE and BMR, but they measure different things:
| Metric | BMR | TDEE |
|---|---|---|
| What it measures | Calories burned at complete rest | Total calories burned including activity |
| Includes exercise? | No | Yes |
| Use for diet planning? | No — too low | Yes — this is your target |
| Typical value | 1,400-2,000 cal | 1,800-3,000 cal |
Key takeaway: Never eat below your BMR for extended periods. Base your calorie goals on TDEE, not BMR. Learn more about BMR →
How TDEE is Calculated
TDEE calculation involves two steps:
Step 1: Calculate Your BMR
We use the Mifflin-St Jeor equation, which research shows is the most accurate for most people[1]:
Mifflin-St Jeor Equation
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 If you know your body fat percentage, we use the Katch-McArdle formula instead, which is more accurate for leaner individuals:
Katch-McArdle Formula
BMR = 370 + (21.6 × lean body mass in kg) Lean body mass = total weight × (1 − body fat %)
Step 2: Multiply by Activity Factor
Your BMR is multiplied by an activity factor to account for daily movement and exercise:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Athlete-level training or physical job + training |
How to Use Your TDEE for Different Goals
🔥 For Weight Loss
Create a calorie deficit by eating below your TDEE:
- Moderate deficit (500 cal) — Lose ~1 lb/week. Sustainable and recommended for most people.
- Aggressive deficit (750-1000 cal) — Faster loss but harder to sustain. Risk of muscle loss.
- Never go below BMR — Eating too little slows metabolism and causes muscle loss.
Read our complete guide to macros for weight loss →
⚖️ For Maintenance
Eat at your TDEE to maintain your current weight. This is useful for:
- Taking a break from dieting (diet breaks)
- Body recomposition (losing fat while gaining muscle)
- Athletes in season who need to maintain performance
💪 For Muscle Gain
Create a calorie surplus by eating above your TDEE:
- Conservative surplus (200-300 cal) — Lean bulk with minimal fat gain. Recommended.
- Aggressive surplus (500+ cal) — Faster muscle gain but more fat gain too.
- Combine with strength training and adequate protein (0.8-1g per pound bodyweight)
Read our complete guide to macros for muscle gain →
Factors That Affect Your TDEE
Your TDEE isn't fixed — it can change based on several factors:
Body Size & Composition
Larger people and those with more muscle burn more calories. A 200lb person burns more than a 150lb person doing the same activity.
Age
Metabolism naturally decreases about 1-2% per decade after your 20s, primarily due to muscle loss (which can be prevented with strength training).
Gender
Men typically have higher TDEEs due to greater muscle mass and testosterone. The formulas account for this difference.
Activity Level
This is the most variable factor. An active person can burn 50-100% more calories than a sedentary person of the same size.
Hormones
Thyroid hormones, testosterone, estrogen, and cortisol all affect metabolism. Medical conditions can significantly impact TDEE.
Dieting History
Extended calorie restriction can temporarily lower TDEE through metabolic adaptation. This reverses when you return to maintenance calories.
How Accurate is This Calculator?
The Mifflin-St Jeor equation is considered the most accurate predictive formula, but all calculators have limitations:
- Expected accuracy: Within ±10% for most healthy adults
- Better accuracy with body fat %: The Katch-McArdle formula can improve accuracy for lean individuals
- Activity level is key: Most errors come from over- or underestimating activity
Common TDEE Mistakes to Avoid
- Overestimating activity level
Most people think they're "moderately active" when they're actually "lightly active" or sedentary. Be conservative.
- Eating back exercise calories
Your activity factor already accounts for exercise. Don't add more calories for your workout.
- Not adjusting as you lose weight
Smaller bodies burn fewer calories. Recalculate every 10-15 pounds lost.
- Expecting perfect accuracy
Calculators provide estimates. Real-world tracking and adjustment is essential.
- Confusing TDEE with BMR
Never eat at your BMR — that's just your resting metabolism. Always use TDEE for calorie planning.
Tips to Improve Your TDEE Estimate
- Get your body fat measured
This enables the Katch-McArdle formula, which is more accurate for many people. Options include DEXA scans, hydrostatic weighing, or even a good body fat caliper.
- Track your food accurately
Use a food scale and tracking app for 2-3 weeks. If you maintain weight eating X calories, that's your true TDEE.
- Monitor weekly weight averages
Daily weight fluctuates due to water, food volume, and hormones. Weekly averages show the true trend.
- Be patient
Give any calorie target at least 2-3 weeks before adjusting. Short-term fluctuations aren't meaningful.
Frequently Asked Questions
Everything you need to know about TDEE
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you understand how many calories you need to eat to maintain, lose, or gain weight.
How is TDEE calculated?
TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using formulas like Mifflin-St Jeor, then multiplying it by an activity factor (1.2-1.9) based on your exercise level. The formula is: TDEE = BMR × Activity Multiplier.
What's the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for estimating metabolic rate. However, all calculators provide estimates. Use your result as a starting point, track your weight for 2-3 weeks, then adjust based on actual results.
Should I eat at my TDEE to lose weight?
No. To lose weight, you need to eat below your TDEE (calorie deficit). A deficit of 500 calories per day results in about 1 pound of weight loss per week. To gain weight, eat above your TDEE. Eating at your TDEE maintains your current weight.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change, or every 6-8 weeks if you're not seeing expected results. As your body weight changes, your calorie needs change too.
What activity level should I choose?
Be honest and slightly conservative. Most people overestimate activity. "Sedentary" is for desk jobs with little exercise. "Lightly active" is 1-3 workouts per week. "Moderately active" is 3-5 workouts. "Very active" is 6-7 hard workouts. "Extremely active" is for athletes or physical laborers who also train.
Does TDEE include exercise?
Yes, TDEE includes all energy expenditure including exercise. That's why you select an activity level that reflects your workout frequency. Don't double-count by eating back exercise calories — they're already factored into your TDEE.
Why is my TDEE different from other calculators?
Different calculators use different formulas and activity multipliers. We use the Mifflin-St Jeor equation with standard activity factors, which research shows is most accurate for healthy adults. Older calculators may use Harris-Benedict which tends to overestimate by 5-10%.
Can I lose weight eating at TDEE if I exercise more?
Technically yes, but it's not recommended. The activity multiplier already accounts for your exercise. Adding more exercise without eating more creates an unintentional deficit that's hard to sustain. It's better to set your activity level accurately and create a planned deficit through food.
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. PubMed
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. J Am Diet Assoc. 2005;105(5):775-789. PubMed
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. 8th ed. Wolters Kluwer; 2015.