TDEE Calculator
Find your total daily calorie needs based on your activity level.
This tool is for informational and educational purposes only. It is not a substitute for professional financial, medical, legal, or engineering advice. See Terms of Service.
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TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including exercise. It is your maintenance calorie level. Here is how to calculate yours:
- Choose your unit system. Select Imperial for pounds and inches, or Metric for kilograms and centimeters.
- Enter your stats. Fill in your weight, height, age, and biological sex. These values feed into the Mifflin-St Jeor BMR formula, which is the most accurate widely-used equation for most people.
- Select your activity level. Be honest here since this multiplier has the largest impact on your result. Sedentary means a desk job with minimal movement. Extra Active means a physically demanding job combined with regular hard training.
- Read the calorie targets. Your TDEE is the maintenance number. The breakdown shows calorie targets for weight loss, mild weight loss, mild muscle gain, and muscle gain goals.
About TDEE and the Mifflin-St Jeor Formula
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. BMR is the number of calories your body needs at complete rest just to sustain basic functions like breathing, circulation, and cell repair. This calculator uses the Mifflin-St Jeor equation, which multiple studies have found to be the most accurate for estimating BMR in most adults.
The activity multipliers range from 1.2 (sedentary) to 1.9 (extra active). Multiplying your BMR by the appropriate factor gives your TDEE. To lose weight, eat below your TDEE. To gain muscle, eat above it. A 500-calorie daily deficit typically yields about 1 lb of fat loss per week, while a 500-calorie surplus supports muscle growth with adequate training.
Frequently Asked Questions
What activity level should I choose?
Most people overestimate their activity level. Sedentary means you sit most of the day and do little deliberate exercise. Lightly active is 1-3 days of light workouts per week. Moderately active is exercise 3-5 days per week at moderate intensity. Very active is hard exercise 6-7 days per week. Extra active applies to athletes in twice-daily training or people with physically demanding jobs who also exercise regularly. When in doubt, start one level lower and adjust based on actual results.
How accurate is the TDEE calculation?
The Mifflin-St Jeor formula is accurate to within 10% for most people. However, individual variation in metabolism, body composition, non-exercise activity (NEAT), and gut health mean that your true TDEE may differ from the estimate. Track your calorie intake and body weight for 2-3 weeks to calibrate the number for your specific metabolism.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest. It represents about 60-70% of total energy expenditure. TDEE includes BMR plus the energy burned through physical activity, digestion (thermic effect of food), and non-exercise movement like walking and fidgeting. TDEE is the number you should use when planning your diet since it reflects your real daily calorie needs.
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than your TDEE. A 500-calorie daily deficit leads to approximately 1 lb of fat loss per week, which most guidelines consider a healthy rate. A 250-calorie deficit yields about 0.5 lb per week and is easier to sustain. Avoid going below 1,200 calories per day for women or 1,500 for men without medical supervision, as very low intake can cause muscle loss and nutrient deficiencies.