TDEE Calculator
Your TDEE (total daily energy expenditure) is how many calories you burn in a day. Enter your details to estimate it, this is your maintenance level, the foundation for any weight goal.
How the TDEE calculator works
Total daily energy expenditure is the sum of every calorie your body uses in a day. The calculator estimates it in two steps.
Step 1: Your BMR
Your basal metabolic rate (BMR) is the energy your body uses at complete rest, about 60 to 70 percent of what most people burn. The calculator estimates it with the Mifflin-St Jeor equation, the formula research finds most accurate for resting energy.
Step 2: Your activity factor
Your BMR is multiplied by an activity factor (from 1.2 for sedentary up to 1.9 for very active) that accounts for movement and exercise. The result is your TDEE, the calories you need to maintain your current weight.
Using your TDEE
Eat at your TDEE to maintain your weight. Eat about 250 to 500 calories below it to lose weight, or above it to gain. The calculator shows your maintenance level plus two gentle weight-loss targets so you can pick a pace you can sustain.
Frequently asked questions
What is TDEE?
TDEE stands for total daily energy expenditure, the total calories your body burns in a day, including your resting metabolism, digestion, daily movement, and exercise. It is your maintenance calorie level: eat that amount and your weight stays about the same.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE is your BMR multiplied by an activity factor, so it includes everything you burn through movement and exercise. TDEE is the more useful number for planning your diet, because it reflects a real, active day.
How accurate is the TDEE calculator?
It uses the Mifflin-St Jeor equation, which predicts resting energy more accurately than older formulas for most people. The activity multiplier is an approximation, so treat your TDEE as a smart starting estimate and fine-tune it based on how your weight actually changes over a few weeks.
How do I use my TDEE to lose weight?
Eat below your TDEE. A deficit of about 250 to 500 calories a day usually leads to a steady loss of around 0.25 to 0.5 kg (0.5 to 1 lb) per week. Larger deficits are harder to sustain, so most people do best with a moderate one.
Does my TDEE change over time?
Yes. As you lose or gain weight, your body needs fewer or more calories, so your TDEE shifts. It is worth recalculating every 4 to 6 kg (about 10 lb) of weight change, or if your activity level changes meaningfully.