—
Estimated TDEE (kcal/day)
TDEE Calculator
Total Daily Energy Expenditure is the estimated number of calories you burn in a full day of living and moving. This TDEE calculator first computes Basal Metabolic Rate with the Mifflin-St Jeor equation, then applies an activity multiplier that reflects your typical training and daily movement. The result is a maintenance estimate you can use to set a mild deficit for fat loss or a surplus for muscle gain.
Please enter valid values.
—
Estimated BMR (kcal/day)
—
Weight loss, −10% (kcal/day)
—
Weight loss, −20% (kcal/day)
—
Weight gain, +10% (kcal/day)
How to Use the TDEE Calculator
- Enter sex, age, height and weight.
- Pick the activity description closest to your real week.
- Calculate to see BMR and TDEE.
- Read your goal calories: 10% or 20% below TDEE for weight loss, or 10% above for weight gain.
Select your sex, then enter age in years, height in centimetres and weight in kilograms. Pick the activity level that fits a normal week. The calculator shows your estimated TDEE, the calories you burn in a day, and your BMR, the calories you burn at rest. The result also shows goal calories: 10% and 20% below your TDEE for weight loss, and 10% above it for weight gain.
TDEE Calculator Formula Explained
Mifflin-St Jeor BMR × Activity Factor
BMR is calculated with Mifflin-St Jeor as described in the calorie calculator. Activity factors commonly range from 1.2 (desk job, little exercise) through 1.375 (light exercise), 1.55 (moderate), 1.725 (hard exercise) to 1.9 (very hard / physical job). TDEE = BMR × factor. Because activity is self-reported, the largest source of error is usually the chosen multiplier; honest assessment improves usefulness.
BMR comes from the Mifflin-St Jeor equation, and TDEE is BMR multiplied by the activity factor you chose (1.2 to 1.9). Both values are rounded to whole calories. Because the activity level is your own choice, picking one that is too high is the most common reason the estimate is off. If your weight does not follow the estimate after two or three weeks, adjust the number. The equation comes from a 1990 study by Mifflin and colleagues in the American Journal of Clinical Nutrition, which studied 498 healthy adults aged 19 to 78.
TDEE Calculator Example Calculation
A moderately active adult might see a TDEE near 2,400 kcal. A 15% deficit for fat loss targets about 2,040 kcal per day. After a weight change or a new training block, recalculate so your targets stay current.
Worked example: choose Male, age 35, height 178 cm, weight 80 kg and Moderate (3–5 days/week). BMR is 10 × 80 + 6.25 × 178 − 5 × 35 + 5 = 1,742.5, shown as 1,743. TDEE is 1,742.5 × 1.55 = 2,701. The goal figures are 2,431 calories a day for a 10% deficit, 2,161 for a 20% deficit and 2,971 for a 10% surplus.
When to use this tool
Use this to estimate maintenance calories for weight loss, maintenance or surplus phases, then refine with real-world progress over two to three weeks. This is an estimate, not medical advice. If you have a medical condition, are pregnant or plan a big change to your diet, talk to a doctor or registered dietitian first.
Key Features & Benefits of This TDEE Calculator
- Mifflin-St Jeor with activity factors — BMR is multiplied by a factor from 1.2 to 1.9 for one of five activity levels.
- Goal calories included — see calories 10% and 20% below TDEE for weight loss and 10% above it for weight gain, next to your TDEE and BMR.
- Low-calorie warning — if the 20% deficit figure falls under 1,200 kcal a day, the calculator suggests talking to a doctor or dietitian first.
- Metric inputs — height in centimetres and weight in kilograms.
- Instant, free and private — runs entirely in your browser, no sign-up, nothing stored.
Good to know
Activity multipliers are approximate. If your job is highly active or mostly sedentary, bias the selection toward your real week rather than your training plan alone. Body weight trends over two to three weeks are a better guide than any single calculator estimate.
TDEE Calculator — FAQs
Why is my TDEE different from another site?
Different equations (Harris-Benedict, Katch-McArdle) and different activity scales produce different numbers. Treat any single result as a starting estimate.
Does TDEE include exercise calories?
Yes. The activity multiplier is intended to fold in both daily movement and structured training. Separate exercise trackers can double-count if you also add workout calories on top.
How often should I update TDEE?
After notable weight change or a sustained change in training volume or job activity.
How is TDEE different from BMR?
BMR is the energy your body uses at complete rest; TDEE adds activity on top, so TDEE is always higher than BMR for anyone who moves during the day.
How do I calculate TDEE for weight loss?
Work out your TDEE, then eat 10% to 20% below it. The calculator shows both figures. In the worked example, a TDEE of 2,701 kcal gives 2,431 kcal at a 10% deficit and 2,161 kcal at a 20% deficit. Check your weight trend after two or three weeks and adjust.
Is TDEE the same as maintenance calories?
Yes, for practical purposes. TDEE is the number of calories you burn in a day, so eating about that much keeps your weight steady. BMR is lower because it leaves out daily movement and exercise.
Sources and review
Sources last checked: . These sources give the background for this calculator. They are general information and do not replace advice from a doctor, midwife or registered dietitian.
- NHS: Understanding calories: an average man needs about 2,500 kcal a day and an average woman about 2,000, and needs vary with age, weight, height and activity.
- Mifflin et al. (1990), American Journal of Clinical Nutrition: the resting energy expenditure equation this calculator uses.