Calculate your Total Daily Energy Expenditure (TDEE) — find exactly how many calories you need per day to maintain, lose, or gain weight.
The TDEE Calculator (Total Daily Energy Expenditure Calculator) tells you exactly how many calories your body burns in a day based on your weight, height, age, gender, and activity level. TDEE is the most important number to know for anyone trying to manage their weight — it is the total number of calories you burn in 24 hours, including exercise, movement, and basic metabolic functions.
Understanding your TDEE gives you a science-based foundation for your nutrition plan:
- Eat at TDEE: Maintain your current weight
- Eat TDEE minus 500 cal/day: Lose approximately 0.5 kg (1 lb) per week
- Eat TDEE plus 500 cal/day: Gain approximately 0.5 kg (1 lb) per week
How TDEE Is Calculated
TDEE is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated — this is how many calories your body burns at complete rest (just to keep your heart beating, lungs breathing, and cells functioning). Then, the BMR is multiplied by an activity factor that accounts for your daily movement and exercise.
This calculator uses the Mifflin-St Jeor equation for BMR, which is currently considered the most accurate formula for non-athletes by the American Dietetic Association.
Activity Levels Explained
- Sedentary: Desk job, little or no exercise. Multiply BMR × 1.2.
- Lightly Active: Light exercise 1–3 days/week. Multiply BMR × 1.375.
- Moderately Active: Moderate exercise 3–5 days/week. Multiply BMR × 1.55.
- Very Active: Hard exercise 6–7 days/week. Multiply BMR × 1.725.
- Extra Active: Physical job + hard training, or twice-daily training. Multiply BMR × 1.9.
TDEE vs Calorie Deficit Calculator
This TDEE Calculator focuses on your maintenance calories — how many you need to sustain your current weight. For weight loss planning with weekly goals, use the Calorie Deficit Calculator. They complement each other: TDEE tells you the baseline, calorie deficit tells you the target.
1. Enter Weight: Your current body weight in kilograms.
2. Enter Height: Your height in centimeters.
3. Enter Age: Your age in years.
4. Select Gender: Male or Female (affects BMR formula constants).
5. Select Activity Level: Choose the option that best matches your typical weekly activity.
6. View Results: See your BMR, TDEE (maintenance calories), and estimated calorie targets for weight loss and weight gain.
Mifflin-St Jeor BMR Equations:
Male: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Female: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
Sedentary: 1.2 | Lightly Active: 1.375 | Moderately Active: 1.55 | Very Active: 1.725 | Extra Active: 1.9
Weight management targets:
Weight Loss = TDEE − 500 calories/day (≈ 0.5 kg/week loss)
Weight Gain = TDEE + 500 calories/day (≈ 0.5 kg/week gain)
Example 1 — Male, moderately active: 70 kg, 175 cm, 28 years old
BMR = (10×70) + (6.25×175) − (5×28) + 5 = 700 + 1093.75 − 140 + 5 = 1658.75 ≈ 1659 cal
TDEE = 1659 × 1.55 ≈ 2571 cal/day
Weight loss target: 2571 − 500 = 2071 cal/day
Example 2 — Female, lightly active: 58 kg, 163 cm, 32 years old
BMR = (10×58) + (6.25×163) − (5×32) − 161 = 580 + 1018.75 − 160 − 161 = 1277.75 ≈ 1278 cal
TDEE = 1278 × 1.375 ≈ 1757 cal/day