TDEE Calculator: Total Daily Energy Expenditure
Your TDEE is the number of calories you burn in a day. Enter your details and activity level to estimate it and see what to eat to maintain, lose or gain.
How it’s calculated
Resting energy comes from Mifflin–St Jeor, then an activity factor scales it to your total daily burn.
TDEE = resting energy × activity factor.
Resting energy = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) or − 161 (women). Factors: 1.2 sedentary to 1.9 very active.
Source: Mifflin MD, St Jeor ST, et al., 1990.
What is TDEE?
Total daily energy expenditure is everything you burn in 24 hours: basal metabolism (keeping organs running), digestion, daily movement and workouts. It is the number your maintenance calories are built on. Eating at TDEE keeps weight stable; every 500 calories below it equals roughly 0.5 kg (1 lb) of weight loss per week.
TDEE vs BMR
BMR (basal metabolic rate) is what you burn lying still, awake, fasted — usually 60–70% of TDEE. TDEE = BMR × activity factor. Typical factors: 1.2 sedentary, 1.375 light (1–3 sessions/week), 1.55 moderate (3–5), 1.725 very active (6–7), 1.9 extremely active or physical job. Most people overestimate their activity by one step; if in doubt, pick the lower one.
How to calculate TDEE for women and men (formula)
Mifflin-St Jeor: men BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women BMR = 10×weight + 6.25×height − 5×age − 161. Multiply by the activity factor. Example: a 30-year-old woman, 165 cm, 65 kg, moderately active → BMR ≈ 1,370, TDEE ≈ 2,120 calories.
Using your TDEE to lose weight
Subtract 10–20% (roughly 250–500 calories) from TDEE for a sustainable deficit, keep protein high and re-run the calculator every 5 kg (10 lb) lost, because TDEE falls as weight falls. The calorie deficit calculator does the subtraction and estimates your goal date.
Sources
- Mifflin MD et al., Am J Clin Nutr 1990 (PubMed 2305711) — https://pubmed.ncbi.nlm.nih.gov/2305711/
- Dietary Guidelines for Americans (current edition) — https://www.dietaryguidelines.gov/
- CDC, Losing weight — https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
This calculator is educational and not medical advice. If you have a health condition, are pregnant, or are under 18, ask a clinician before changing your diet.
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