TDEE Calculator
📜 TDEE methodology source
TDEE = BMR (Mifflin-St Jeor, 1990) × activity multiplier (1.2–1.9, from the Harris-Benedict revision literature). Activity factors follow the ranges used in dietetics practice per the Academy of Nutrition and Dietetics evidence library. Last reviewed: June 2026.
📊 Methodology: This calculator uses validated clinical formulas as cited in the sources below. Results are estimates for general informational purposes. Consult a qualified healthcare professional before making health decisions.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is 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. TDEE is the most important number for weight management because it tells you exactly how many calories you need to maintain your current weight. — also see our calorie deficit calculator. Need to continue this calculation? Try the BMR Calculator or the Calorie Deficit Calculator.
TDEE vs BMR
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and cells alive. It typically accounts for 60-75% of your TDEE. Your TDEE adds the calories burned through physical activity and digestion on top of your BMR.
Using TDEE for Weight Goals
To lose weight, eat below your TDEE. A deficit of 500 calories per day results in about 1 pound (0.45 kg) of weight loss per week. To gain weight, eat above your TDEE by a similar amount. Eating at your exact TDEE maintains your current weight. Avoid extreme deficits below 1200 calories without medical supervision.
Activity Level Guide
Sedentary means little to no exercise and a desk job. Lightly active means light exercise 1-2 days per week. Moderately active means moderate exercise 3-5 days per week. Very active means hard exercise 6-7 days per week. Extra active is for athletes who train twice daily or have physically demanding jobs. Choose the level that best matches your typical week.
Important health note
This calculator is for general information and self-checking only. It should not be used as a diagnosis, treatment plan, or replacement for advice from a qualified doctor, dietitian, trainer, or other healthcare professional. If you are pregnant, managing a medical condition, taking medication, recovering from illness, or making a major diet or exercise change, please speak with a professional before acting on the result.
Using your TDEE result in real life
TDEE is most helpful when you use it as a starting estimate and then watch your real progress for two to three weeks. If your weight is not moving as expected, adjust intake or activity gradually rather than making extreme changes.
What do the results actually tell you?
The TDEE Calculator is built for people who want a fast answer without losing context. It keeps the calculation simple, shows the result clearly, and helps you understand what the number means before you use it in a real decision.
Nutrition calculators estimate daily energy needs from personal details and activity assumptions. They are helpful for planning, but real results depend on consistency, food tracking accuracy, training, sleep, and metabolism.
What is TDEE and why it matters
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It is the single most important number for anyone trying to manage their body composition — whether losing fat, gaining muscle, or maintaining weight. Eating at your TDEE maintains your current weight; eating below it creates a calorie deficit for fat loss; eating above it creates a surplus for muscle gain.
The four components of TDEE
- BMR (Basal Metabolic Rate) — 60–70% of TDEE: Calories burned at complete rest to maintain basic life functions — heartbeat, breathing, temperature regulation, organ function
- TEF (Thermic Effect of Food) — 8–15% of TDEE: Calories burned digesting and processing food. Protein has the highest TEF (20–30%), meaning 100 calories of protein costs 20–30 calories to digest
- EAT (Exercise Activity Thermogenesis) — 5–10% of TDEE: Calories burned during deliberate exercise — gym sessions, running, sports
- NEAT (Non-Exercise Activity Thermogenesis) — 15–30% of TDEE: Calories burned from all non-exercise movement — walking to the kitchen, fidgeting, taking stairs, household chores. NEAT is highly variable between individuals and accounts for much of the difference in TDEE among people of similar size
TDEE calculation step by step
Step 1: Calculate BMR using Mifflin-St Jeor (most validated formula):
- Men: BMR = (10 × kg) + (6.25 × cm) – (5 × age) + 5
- Women: BMR = (10 × kg) + (6.25 × cm) – (5 × age) – 161
Step 2: Multiply by activity factor: Sedentary × 1.2 | Lightly active × 1.375 | Moderately active × 1.55 | Very active × 1.725 | Extra active × 1.9
Example: 35-year-old man, 80 kg, 178 cm, moderately active: BMR = 800 + 1112.5 – 175 + 5 = 1742.5. TDEE = 1742.5 × 1.55 = 2,701 calories/day
How to use TDEE for your goal
- Fat loss: Eat 300–500 below TDEE. At a 400 calorie daily deficit, expect approximately 0.4 kg fat loss per week (3,500 calories ≈ 0.45 kg of fat)
- Aggressive fat loss: 500–750 below TDEE. Effective but risks muscle loss without adequate protein and resistance training
- Maintenance: Eat at TDEE
- Lean bulk: 200–300 above TDEE with high protein. Minimises fat gain while supporting muscle growth
Why TDEE decreases as you lose weight
As body weight decreases, BMR decreases — a lighter body burns fewer calories at rest. Additionally, adaptive thermogenesis causes the body to become more metabolically efficient during prolonged calorie restriction, reducing NEAT unconsciously. This is why fat loss slows over time even at the same calorie intake. Recalculating TDEE every 4–6 weeks during a diet accounts for this natural adaptation.
Common TDEE calculation mistakes
- Overestimating activity level: Most desk workers with 3 gym sessions per week are lightly active, not moderately active. Overestimating by one activity level inflates TDEE by 200–400 calories
- Not recalculating during diet: TDEE changes as weight changes. Using the same number for months leads to stalled progress
- Using goal weight instead of current weight: TDEE should always be calculated from your current, actual weight
Activity multipliers explained: which one applies to you?
The Mifflin-St Jeor TDEE equation uses five activity levels: Sedentary (×1.2): desk job, no deliberate exercise; 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; Extra active (×1.9): athlete in twice-daily training or very physical job. Most people overestimate their activity level — when in doubt, choose the lower tier and adjust after 4 weeks of tracking.
TDEE for weight loss vs muscle gain: the specific targets
For fat loss: eat at TDEE minus 300–500 kcal/day. A 500 kcal deficit yields approximately 0.45 kg/week fat loss. Deficits above 1,000 kcal/day cause muscle loss and metabolic adaptation. For muscle gain: eat at TDEE plus 200–350 kcal/day (lean bulk). Excessive surplus adds fat rather than muscle. For body recomposition (simultaneous fat loss and muscle gain): eat at TDEE, prioritise protein at 1.6–2.2g/kg, and strength train — only effective for beginners and those returning after a break.
Further reading: calorie needs guide
Health disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are based on population averages and may not apply to individuals with specific health conditions. Always consult a qualified healthcare professional. Reviewed by Dr. P Nair, MBBS, MD.
Frequently asked questions about TDEE
Should I eat back exercise calories? It depends on how you set your activity multiplier. If you used the sedentary multiplier and want to add exercise, eat back approximately 50% of estimated calories burned (accounting for tracker overestimation). If you used a higher activity multiplier, those calories are already factored in.
Why is my TDEE lower than expected? TDEE calculators use average population formulas. Individuals with lower muscle mass, thyroid conditions, or those who have been on prolonged calorie restriction may have a lower actual TDEE than calculated.
Is TDEE the same as maintenance calories? Yes. TDEE and maintenance calories are the same thing — the number of calories at which your weight remains stable over time.
Sources & References
- Mifflin MD et al. (1990) — BMR Source — BMR base equation; TDEE = BMR × activity multiplier
- McArdle WD, Katch FI, Katch VL — Exercise Physiology — Activity factor ranges (1.2–1.9) for sedentary to very active adults
TDEE estimates by lifestyle — 30-year-old, 70 kg, 170 cm
| Activity Level | Male TDEE | Female TDEE | Example Lifestyle |
|---|---|---|---|
| Sedentary (1.2×) | 2,175 kcal | 1,740 kcal | Desk job, no exercise |
| Light (1.375×) | 2,492 kcal | 1,993 kcal | Office + 1–2 gym sessions/week |
| Moderate (1.55×) | 2,809 kcal | 2,247 kcal | Active job or 4–5 gym sessions/week |
| Very active (1.725×) | 3,127 kcal | 2,501 kcal | Physical job + daily exercise |
| Extremely active (1.9×) | 3,444 kcal | 2,755 kcal | Athlete, twice-daily training |
Calorie targets from TDEE by goal
| Goal | Calorie Target | Expected Outcome |
|---|---|---|
| Aggressive fat loss | TDEE − 750 kcal | ~0.7 kg/week fat loss |
| Moderate fat loss | TDEE − 500 kcal | ~0.5 kg/week fat loss |
| Slow fat loss | TDEE − 250 kcal | ~0.25 kg/week fat loss |
| Maintenance | = TDEE | Weight stable |
| Lean bulk | TDEE + 200–300 kcal | ~0.2–0.3 kg/week muscle gain |
| Aggressive bulk | TDEE + 500 kcal | Faster gains but more fat |
Related calculators
⚕️ Medical disclaimer: This calculator provides educational estimates only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific situation. Formulas and reference ranges follow WHO and ICMR published guidelines — see our methodology.
How does this differ from the BMR and Calorie calculators?
TDEE (this page) = BMR × activity factor — your total daily burn including movement and exercise. The BMR calculator isolates just the resting component, while the calorie calculator converts your TDEE into specific deficit or surplus eating targets for your goal.