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TDEE Calculator — Free Online ToolWhat is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns over the course of a day, combining every source of energy output: keeping your organs running while at rest (BMR), digesting food (the thermic effect of food), and all physical movement from walking to structured exercise.
TDEE is not a fixed number — it changes as your weight, age, and activity level change. That is why recalculating it periodically is important, especially after significant body composition changes or lifestyle shifts.
Knowing your TDEE gives you a scientifically grounded starting point for setting calorie targets. Eating at your TDEE maintains your weight. Eating below it creates a deficit that leads to fat loss over time. Eating above it creates a surplus that supports muscle gain.
What is BMR and how is it calculated?
BMR — Basal Metabolic Rate — is the number of calories your body needs to perform basic life-sustaining functions at complete rest: breathing, circulation, cell production, and temperature regulation. It represents roughly 60–70% of your total daily energy expenditure for most people.
The most widely validated formula for estimating BMR is the Mifflin-St Jeor equation, published in 1990:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
For example, a 30-year-old woman who is 165 cm tall and weighs 65 kg would have a BMR of: (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = 650 + 1,031.25 − 150 − 161 = 1,370 kcal per day.
BMR alone is not sufficient for planning your diet, because it only accounts for resting calories. Your TDEE is always higher than your BMR.
Activity multipliers
To convert BMR into TDEE, multiply your BMR by an activity factor that best reflects your typical week:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Active | Hard exercise 6–7 days/week | 1.725 |
| Very active | Very hard exercise, physical job, or twice-daily training | 1.9 |
Using the example above (BMR = 1,370 kcal), a lightly active woman would have a TDEE of approximately 1,370 × 1.375 = 1,884 kcal per day.
Most people underestimate how sedentary they are. Unless you are deliberately exercising most days of the week, the sedentary or lightly active multiplier is often the most accurate starting point.
How to use TDEE for your calorie goals
Once you know your TDEE, you can set a calorie target to match your goals:
- Weight maintenance: Eat at your TDEE. Your weight stays stable over time.
- Fat loss: Eat below your TDEE (a calorie deficit). A moderate deficit is generally sustainable and preserves muscle mass better than aggressive restriction. The appropriate deficit size depends on your individual situation — consult a healthcare professional for personalised guidance.
- Muscle gain: Eat above your TDEE (a calorie surplus). A modest surplus minimises unnecessary fat gain while providing the energy needed for muscle synthesis.
These calorie targets are starting estimates, not guarantees. Real-world results depend on the accuracy of your TDEE calculation, how consistently you track food intake, individual metabolic variation, and other factors. Treat your TDEE as a baseline to refine over several weeks of tracking, not a fixed truth.
Tips for accurate TDEE calculation
- Use accurate body measurements. BMR is highly sensitive to weight. Use a recent, accurate weight measurement — weigh yourself in the morning after using the bathroom for the most consistent reading.
- Be honest about activity level. Choosing a higher activity multiplier than your actual lifestyle inflates your TDEE. If in doubt, start with a lower multiplier and adjust based on real results.
- Recalculate periodically. If your weight changes by more than a few kilograms, or your activity level changes significantly, recalculate your TDEE to keep your calorie target accurate.
- Track for at least two weeks. Day-to-day weight fluctuations (from water retention, food volume, hormones) can be misleading. Compare your actual calorie intake against weight trends over two or more weeks for a meaningful picture.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion. It is the number you compare against your food intake to understand whether you are in a deficit, at maintenance, or in a surplus.
What is the Mifflin-St Jeor formula?
The Mifflin-St Jeor formula calculates BMR as: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or −161 for women. TDEE is then calculated by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active). It is considered one of the most accurate BMR equations for the general population.
How many calories should I eat to lose weight?
A calorie deficit — eating less than your TDEE — leads to weight loss over time. The appropriate deficit depends on individual factors including starting weight, health status, and goals. Consult a healthcare professional or registered dietitian for personalised guidance rather than applying a one-size-fits-all number.
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to keep you alive. TDEE adds the calories burned through all daily activities — walking, exercise, even digesting food — on top of BMR. TDEE is always higher than BMR. For most people, TDEE is 20–90% higher than BMR depending on activity level.
Conclusion
Understanding your TDEE gives you a reliable, science-based starting point for managing your nutrition. By combining the Mifflin-St Jeor BMR formula with the right activity multiplier, you get a daily calorie figure you can use to set meaningful targets for fat loss, muscle gain, or maintenance. Use our free TDEE Calculator to get your number in seconds — no sign-up required.
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