Calculate your Total Daily Energy Expenditure and personalized calorie targets for weight loss, maintenance or muscle gain.
Enter your height, weight, age, gender, activity level and goal using metric or imperial units.
Instantly calculate your BMR and multiply it by your activity level to estimate TDEE.
See personalized daily calorie targets based on your selected weight goal.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity, exercise and digestion. Knowing your TDEE is essential for setting accurate calorie targets, whether your goal is weight loss, maintenance or muscle gain.
TDEE accounts for your resting metabolism plus all daily movement and exercise.
TDEE is the starting point for building an accurate calorie deficit or surplus plan.
TDEE = BMR × Activity Multiplier
BMR is calculated using the Mifflin-St Jeor equation, then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to estimate your total daily calorie burn.
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly Active (1-3 days/week) | 1.375 |
| Moderately Active (3-5 days/week) | 1.55 |
| Very Active (6-7 days/week) | 1.725 |
| Extremely Active (athlete/physical job) | 1.9 |
| Goal | Daily Adjustment | Weekly Change |
|---|---|---|
| Extreme Weight Loss | -1000 cal | -1 kg/week |
| Weight Loss | -500 cal | -0.5 kg/week |
| Mild Weight Loss | -250 cal | -0.25 kg/week |
| Maintain Weight | 0 cal | No Change |
| Mild Weight Gain | +250 cal | +0.25 kg/week |
| Weight Gain | +500 cal | +0.5 kg/week |
A TDEE (Total Daily Energy Expenditure) Calculator estimates the total number of calories your body burns each day, factoring in your Basal Metabolic Rate and activity level. This calculator uses the Mifflin-St Jeor formula for BMR, then applies an activity multiplier to estimate your total daily calorie burn and personalized calorie targets.
Whether you're aiming to lose weight, maintain your current physique or build muscle, this TDEE Calculator gives you an accurate starting point for setting your daily calorie intake.
Selecting a sustainable calorie target is key to long-term success. Extreme deficits or surpluses can be harder to maintain and may negatively affect energy levels, mood and muscle mass. A moderate approach, typically a 250-500 calorie adjustment per day, tends to produce more consistent, sustainable results over time.
Smaller calorie adjustments are easier to maintain and reduce the risk of muscle loss or rebound weight gain.
Re-evaluate your TDEE periodically as your weight changes to keep your calorie targets accurate.
This TDEE Calculator provides an estimate based on the information you enter and standard metabolic formulas. Individual calorie needs can vary due to genetics, medical conditions and lifestyle factors. Please consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.
A TDEE Calculator estimates your Total Daily Energy Expenditure by combining your Basal Metabolic Rate with your activity level.
TDEE is an estimate based on standard formulas and self-reported activity level. Actual calorie burn can vary and may need periodic adjustment.
A moderate deficit of 500 calories per day below your TDEE typically supports a sustainable weight loss rate of about 0.5 kg per week.
Yes. As your weight changes, your TDEE changes too, so it's recommended to recalculate every 5-10 lbs of weight change.
Yes. This calculator is completely free and works on desktop, tablet and mobile devices.
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