TDEE Calculator
Find your Total Daily Energy Expenditure — the actual calories you burn each day — then use it to plan your diet for any goal.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including all physical activity. It's the single most important number for managing your weight: eat at your TDEE and you maintain weight; eat below it and you lose weight; eat above it and you gain weight.
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier. The BMR comes from the Mifflin-St Jeor equation, which uses your height, weight, age, and sex. The activity multiplier accounts for how much energy you expend through movement beyond basic bodily functions.
TDEE is an estimate, not an exact measurement. Individual variation in metabolic rate, non-exercise activity thermogenesis (NEAT), and diet-induced thermogenesis means actual expenditure can vary ±10–20% from predicted values. Tracking your weight over 2–3 weeks while eating at your calculated TDEE is the best way to calibrate your real number.
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, no planned exercise |
| Lightly active | × 1.375 | Light exercise or sports 1–3 days/week |
| Moderately active | × 1.55 | Moderate exercise 3–5 days/week |
| Very active | × 1.725 | Hard exercise 6–7 days/week |
| Extra active | × 1.9 | Physical job or 2× daily training |
Worked Examples
Example 1: Sedentary office worker, 30F, 165 cm, 65 kg.
BMR = 1,377 kcal. TDEE = 1,377 × 1.2 = 1,652 kcal/day
Example 2: Gym enthusiast, 28M, 178 cm, 82 kg, trains 5×/week.
BMR = 1,887 kcal. TDEE = 1,887 × 1.55 = 2,925 kcal/day
Example 3: Endurance athlete, 25F, 168 cm, 58 kg, trains daily.
BMR = 1,360 kcal. TDEE = 1,360 × 1.9 = 2,584 kcal/day
Frequently Asked Questions
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Eat 300–500 calories below your TDEE for steady fat loss of approximately 0.3–0.5 kg per week. Avoid deficits larger than 1,000 kcal/day as this risks muscle loss, nutrient deficiencies, and metabolic adaptation. Use our Calorie Deficit Calculator for specific targets.
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Most people overestimate their activity level. If you work a desk job and exercise 3–4 times per week, "moderately active" is likely appropriate. If you're unsure, start with lightly active or moderately active and adjust based on actual weight changes after 2–3 weeks.
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Yes. As your body weight decreases, your BMR decreases and therefore your TDEE decreases. Recalculate every 4–6 weeks or whenever your weight changes by more than 5 kg to keep your calorie targets accurate.
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Your actual energy expenditure fluctuates daily based on how much you move, your body temperature, stress levels, and sleep quality. The TDEE value is an average. Some people do well "zigzagging" calories (eating less on rest days, more on training days) rather than eating the same amount every day.
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Yes — TDEE and maintenance calories refer to the same thing: the calorie intake at which your body weight stays stable over time. Eating at your TDEE means you are neither in a caloric surplus nor a deficit.