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Free TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day — from your sex, weight, height, age, and activity level using the Mifflin-St Jeor equation.

Total Daily Energy Expenditure (TDEE)
2,759 kcal/day

Based on a BMR of 1,780 kcal/day × activity factor 1.55. Maintenance estimate only — general information, not medical or diet advice.

Estimate only. This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.

Quick answer

TDEE is your total daily calorie burn. First find your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation: for men, BMR = 10 × kg + 6.25 × cm − 5 × age + 5; for women, subtract 161 instead of adding 5. Then multiply BMR by an activity factor — 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), or 1.9 (extremely active) — to get TDEE in calories per day.

Formula & method

This calculator works in two steps. First it estimates your Basal Metabolic Rate (BMR) — the energy your body uses at complete rest — using the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate predictive BMR formulas for the general population. For men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5; for women the only change is subtracting 161 instead of adding 5. Second, it multiplies your BMR by a physical activity factor (PAL) that reflects how active you are: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active. The product is your Total Daily Energy Expenditure (TDEE), the approximate number of calories you burn in a full day. Imperial inputs (pounds and feet/inches) are converted to kilograms and centimeters before the formula is applied.

Examples

Example 1: Man, 80 kg, 180 cm, 30 yr, moderate
Input
male, 80 kg, 180 cm, 30 years, activity 1.55
Result
BMR 1,780 kcal → TDEE 2,759 kcal/day
Why
BMR = 10×80 + 6.25×180 − 5×30 + 5 = 800 + 1125 − 150 + 5 = 1780. TDEE = 1780 × 1.55 = 2759.
Example 2: Woman, 65 kg, 165 cm, 35 yr, light
Input
female, 65 kg, 165 cm, 35 years, activity 1.375
Result
BMR 1,345 kcal → TDEE 1,850 kcal/day
Why
BMR = 10×65 + 6.25×165 − 5×35 − 161 = 650 + 1031.25 − 175 − 161 = 1345.25. TDEE = 1345.25 × 1.375 = 1849.7 ≈ 1850.
Example 3: Man, 90 kg, 175 cm, 25 yr, very active
Input
male, 90 kg, 175 cm, 25 years, activity 1.725
Result
BMR 1,874 kcal → TDEE 3,232 kcal/day
Why
BMR = 10×90 + 6.25×175 − 5×25 + 5 = 900 + 1093.75 − 125 + 5 = 1873.75. TDEE = 1873.75 × 1.725 = 3232.2 ≈ 3232.
Example 4: Woman, 70 kg, 160 cm, 40 yr, sedentary
Input
female, 70 kg, 160 cm, 40 years, activity 1.2
Result
BMR 1,339 kcal → TDEE 1,607 kcal/day
Why
BMR = 10×70 + 6.25×160 − 5×40 − 161 = 700 + 1000 − 200 − 161 = 1339. TDEE = 1339 × 1.2 = 1606.8 ≈ 1607.

When to use this tool

  • Estimating your daily maintenance calories before planning a cut, bulk, or recomposition.
  • Setting a starting calorie target for fat loss (eat below TDEE) or muscle gain (eat above TDEE).
  • Comparing how different activity levels change your daily energy needs.
  • Sizing a rough macro split, since protein, carbs, and fat are usually allocated from a TDEE-based calorie budget.
  • Tracking how your calorie needs shift as your weight, age, or training volume change over time.

Common mistakes

  • Picking too high an activity level. The activity factor already counts everyday movement; choosing "very active" when you train a few times a week overestimates your TDEE by hundreds of calories.
  • Entering height in the wrong unit — typing 180 in a centimeter field when you meant meters, or mixing feet and inches incorrectly. The Mifflin-St Jeor formula needs centimeters internally.
  • Treating TDEE as a fixed, exact number. It is a statistical estimate; real expenditure varies day to day and the formula can be off by 10% or more for any individual.
  • Forgetting that exercise calories are partly included in the activity factor, then adding all logged workout calories on top and double-counting them.
  • Using TDEE alone to set an aggressive deficit without tracking results. Adjust based on real weight trends over 2–4 weeks rather than trusting the first estimate.

Frequently asked questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including resting metabolism, digestion, daily movement, and exercise. It is your approximate maintenance calorie level.

How is TDEE calculated?

This tool first estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 and 1.9 depending on how active you are. The result is your TDEE in calories per day.

What's the difference between BMR and TDEE?

BMR is the energy you would burn at complete rest doing nothing all day. TDEE is BMR plus the calories from movement, digestion, and exercise — so TDEE is always higher than BMR.

How many calories should I eat to lose weight?

A common starting point is eating 300–500 calories per day below your TDEE for gradual fat loss. This tool gives a maintenance estimate only; consult a healthcare or nutrition professional before starting a calorie-restricted diet.

Which activity level should I choose?

Sedentary (1.2) for a desk job and little exercise; light (1.375) for 1–3 workouts a week; moderate (1.55) for 3–5; very active (1.725) for 6–7; extremely active (1.9) for hard daily training or a physically demanding job. Most people overestimate, so choose conservatively.

How accurate is the TDEE estimate?

The Mifflin-St Jeor equation is one of the most accurate prediction formulas, but it is still an estimate and can be off by 10% or more for any individual. Use it as a starting point and adjust based on your real weight trend over a few weeks.

Does this tool give medical or diet advice?

No. It provides a general energy-expenditure estimate for informational purposes only and is not a substitute for advice from a qualified healthcare or nutrition professional.

Sources & references

External references open in a new tab. We are independent and not affiliated with these organizations.

Disclaimer

This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.

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Provided “as is” for general information only — results may be inaccurate, so verify before you rely on them. No warranty; use at your own risk.

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