TDEE Calculator Total Daily Energy
TDEE Calculator
Energy Expenditure Calculator
Ages 18-80
Exercise: 15-30 min elevated heart rate. Intense: 45-120 min. Very intense: 2+ hours.
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, combining your resting metabolism with the energy cost of all physical activity. Eating at your TDEE maintains weight. Eating below it causes fat loss. Eating above it causes weight gain.
How TDEE Is Calculated
TDEE starts with your BMR (Basal Metabolic Rate), which is the calories your body needs at complete rest. BMR is calculated using the Mifflin-St Jeor equation, the most accurate formula for most adults. Your BMR is then multiplied by an activity factor that reflects how active you are each day.
TDEE = BMR x Activity Factor
BMR (men) = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. BMR (women) = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.
Activity Multiplier Table
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no exercise | 1.2 |
| Lightly Active | Light exercise 1-3 days per week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days per week | 1.55 |
| Very Active | Hard exercise 6-7 days per week | 1.725 |
| Extremely Active | Physical job + hard daily exercise | 1.9 |
Worked Example: Sedentary vs. Active
Person A: 30-year-old woman, 65 kg, 165 cm, sedentary. BMR = (10x65) + (6.25x165) - (5x30) - 161 = 1,420 kcal. TDEE = 1,420 x 1.2 = 1,704 kcal/day. Person B: Same woman, now working out 5 days a week. TDEE = 1,420 x 1.55 = 2,201 kcal/day. The difference is 497 calories per day. Over a week, that is a 3,479-calorie gap between sitting vs. training.
How to Use TDEE for Fat Loss or Muscle Gain
| Goal | Target Calories | Weekly Result |
|---|---|---|
| Fat loss (slow) | TDEE - 250 | About 0.25 kg fat lost per week |
| Fat loss (moderate) | TDEE - 500 | About 0.5 kg fat lost per week |
| Maintenance | TDEE | Weight stays stable |
| Muscle gain (lean) | TDEE + 250 | Slow gain with minimal fat |
| Muscle gain (fast) | TDEE + 500 | Faster gain, some fat added |
Frequently Asked Questions
What is TDEE and why does it matter?⌄
TDEE is the total calories your body burns per day. It matters because it gives you the exact calorie target to hit your goal. Eating below TDEE causes weight loss. Eating above it causes weight gain. Without knowing your TDEE, calorie targets are guesswork.
Is TDEE the same as maintenance calories?⌄
Yes. Your TDEE is your maintenance calorie level. Eating exactly at TDEE keeps your weight stable. Most diets work by creating a deficit below TDEE.
How accurate is the TDEE calculator?⌄
The Mifflin-St Jeor formula is accurate within 10% for most people. The biggest source of error is the activity multiplier. Most people overestimate their activity level. If you gain weight eating at your calculated TDEE, drop to the next activity level down.
Should I eat my TDEE or my BMR?⌄
Eat at or near your TDEE, not your BMR. BMR is the calories your body needs to survive at rest. Eating only at BMR creates an extreme deficit that slows metabolism and causes muscle loss. A 300-500 calorie deficit below TDEE is the right approach for fat loss.
Does TDEE change as I lose weight?⌄
Yes. As you lose weight, your BMR drops because you carry less body mass. Recalculate your TDEE every 5 kg of weight change to keep your calorie target accurate.
What is a good TDEE for a woman trying to lose weight?⌄
It depends entirely on your size and activity level. A sedentary woman at 70 kg and 165 cm has a TDEE of roughly 1,750-1,800 kcal. For fat loss, aim for 1,250-1,500 kcal. Use the calculator with your exact measurements for a precise number.