TDEE Calculator
Find out exactly how many calories your body burns each day. Your Total Daily Energy Expenditure is the foundation of any diet plan — whether you want to lose fat, maintain, or build muscle.
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How This TDEE Calculator Works
This calculator uses a two-step process. First, it estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the gold standard for BMR prediction. Then it multiplies your BMR by an activity factor that reflects how much you move throughout the day.
The result is your TDEE: the number of calories you need to consume to maintain your current weight. From there, you can create a calorie deficit to lose weight or a surplus to build muscle.
Choosing the Right Activity Level
The activity multiplier is the biggest variable in TDEE calculations and the most common source of error. Most people overestimate their activity level. Use these guidelines:
- Sedentary (1.2×) — You have a desk job, drive everywhere, and don't exercise. You might walk less than 5,000 steps per day.
- Lightly Active (1.375×) — You exercise 1–3 times per week (30–45 minutes of moderate effort), or your job involves some walking.
- Moderately Active (1.55×) — You exercise 3–5 days per week consistently. This is the most common tier for people who have a regular gym habit.
- Very Active (1.725×) — You train 6–7 days per week with high intensity, or have a physically demanding job plus regular exercise.
- Extra Active (1.9×) — Reserved for competitive athletes, manual laborers, or people doing two-a-day training sessions.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It accounts for your basal metabolic rate (calories burned at rest) plus the energy you expend through movement, exercise, and daily activities.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep vital functions running like breathing and circulation. TDEE is your BMR multiplied by an activity factor to account for exercise and daily movement. TDEE is always higher than BMR and is the number you should use for diet planning.
How accurate is a TDEE calculator?
Predictive TDEE equations are accurate to within ±10–15% for most people. The biggest source of error is the activity multiplier — most people overestimate their activity level. If your results don't match reality, try tracking your weight for 2–3 weeks at your calculated TDEE and adjust from there.
How do I use my TDEE to lose weight?
To lose weight, eat fewer calories than your TDEE. A common approach is a 20% deficit (TDEE × 0.8), which creates a sustainable rate of loss around 1 lb per week. Avoid going below your BMR, as this can cause muscle loss and metabolic slowdown.
Does TDEE change over time?
Yes. As you lose or gain weight, your TDEE changes. Additionally, prolonged calorie restriction can reduce TDEE through metabolic adaptation. Recalculate your TDEE every 10–15 lbs of body weight change or if your activity level changes significantly.