TDEE Calculator
Calculate your Total Daily Energy Expenditure to find out how many calories you burn each day. Use your TDEE to plan for weight loss, maintenance, or muscle gain.
Moderate exercise 3-5 days/week
Total Daily Energy Expenditure
2,623
calories per day
1,692
BMR (at rest)
x1.55
Activity Factor
375
Weekly Avg/Day
197g
Protein
30%
262g
Carbs
40%
87g
Fat
30%
Sedentary
Little or no exercise
Desk job, mostly sitting
2,030
x1.2
Lightly Active
Light exercise 1-3 days/week
Walking, light housework
2,326
x1.375
Moderately Active
Moderate exercise 3-5 days/week
Jogging, cycling, swimming
2,623
x1.55
Very Active
Hard exercise 6-7 days/week
Intense gym sessions, sports
2,919
x1.725
Extremely Active
Very hard exercise & physical job
Athletes, construction workers
3,215
x1.9
Understanding TDEE
TDEE = BMR x Activity Factor. Your BMR (1,692 cal) is the energy your body needs at complete rest. Adding activity increases this to 2,623 cal. To lose weight, eat below TDEE; to gain, eat above it.
Understanding TDEE: Your Key to Calorie Management
TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a 24-hour period. Unlike your BMR (Basal Metabolic Rate), which only accounts for calories burned at rest, TDEE includes everything: exercise, walking, digestion, and even fidgeting.
Knowing your TDEE is essential for any fitness goal. To lose weight, eat 10-20% below your TDEE. To gain muscle, eat 10-15% above. Track your calories burned during exercise to fine-tune your calculations and monitor progress with our BMI calculator.
How TDEE Is Calculated
1. Calculate BMR
First, we calculate your Basal Metabolic Rate - the calories your body burns at complete rest using the Mifflin-St Jeor equation.
2. Add Activity
Your BMR is multiplied by an activity factor (1.2 to 1.9) based on how active you are during the day and week.
3. Get Your TDEE
The result is your Total Daily Energy Expenditure - the calories you need to maintain your current weight.
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 |
| Very Active | Hard exercise 6-7 days/week | 1.725 |
| Extremely Active | Intense daily exercise & physical job | 1.9 |
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your basal metabolic rate plus calories burned through physical activity, digestion, and daily movements.
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE includes BMR plus all calories burned through activity, exercise, and digestion. For most people, TDEE is 20-90% higher than BMR depending on activity level.
How do I use TDEE for weight loss?
To lose weight, eat 10-25% fewer calories than your TDEE. A 500-calorie daily deficit typically results in about 1 pound of fat loss per week. For healthy weight gain, eat 10-15% above your TDEE.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change, or if your activity level changes significantly. As you lose weight, your TDEE decreases, so periodic recalculation helps avoid weight loss plateaus.
Is TDEE calculator accurate?
Yes, our TDEE calculator is accurate. It uses the Mifflin-St Jeor equation, which research shows is the most reliable formula for estimating metabolic rate. Our in-house team of nutritionists and developers verify all calculations for accuracy.
Learn more about energy expenditure and metabolism from Wikipedia's article on Basal Metabolic Rate.