TDEE Calculator
Calculate your Total Daily Energy Expenditure and find the right calorie target for your goal
Your Results
Suggested Macronutrient Split
Based on a balanced 30/40/30 split (protein/carbs/fat)
Calorie Targets by Goal
Adjust your intake based on whether you want to lose, maintain, or gain weight
Understanding TDEE and Your Metabolism
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR), the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and the calories burned through deliberate exercise. For most people, BMR accounts for 60 to 75 percent of total daily calories, making it by far the largest component of energy expenditure. Understanding your TDEE gives you a reliable starting point for any nutrition plan, whether your goal is fat loss, muscle gain, or simply maintaining your current body composition.
This calculator uses the Mifflin-St Jeor equation, which research published in the Journal of the American Dietetic Association has identified as the most accurate predictive formula for estimating BMR in both normal-weight and overweight individuals. The equation accounts for your weight, height, age, and biological sex, then multiplies the result by an activity factor that reflects how physically active your lifestyle is. Because activity level has such a significant multiplying effect, even small changes in daily movement can meaningfully shift your TDEE by hundreds of calories.
To lose weight, you need to consume fewer calories than your TDEE, creating what is known as a calorie deficit. A moderate deficit of 500 calories per day translates to roughly 0.45 kilograms (one pound) of fat loss per week. Conversely, consuming more than your TDEE creates a calorie surplus, which supports muscle growth when paired with resistance training. For best results, most nutrition professionals recommend a deficit or surplus of no more than 500 calories to preserve lean mass and avoid metabolic adaptation.
Keep in mind that TDEE is an estimate and individual results will vary. Factors such as genetics, hormonal balance, sleep quality, stress levels, and body composition all influence your actual metabolic rate. Use your calculated TDEE as a starting benchmark, then monitor your weight and energy over two to three weeks. If your weight is not moving in the desired direction, adjust your calorie intake by 100 to 200 calories and re-evaluate. This iterative approach is far more effective than chasing a single number.
How to Use This Calculator
- Select your preferred unit system (Metric or Imperial) using the toggle at the top of the form. All input fields will update their labels and placeholders accordingly.
- Enter your age, body weight, and height in the corresponding fields. Make sure the values are accurate for the best estimate.
- Select your biological gender (male or female) as this affects the BMR calculation due to differences in average body composition.
- Choose the activity level that best describes your typical week, from sedentary (desk job) to extra active (athlete or physical labor).
- Click "Calculate TDEE" to view your BMR, TDEE, an energy breakdown chart, suggested macronutrient split, and calorie targets for different goals including weight loss, maintenance, and weight gain.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep vital organs functioning, including breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) takes your BMR and multiplies it by an activity factor to account for all the additional calories you burn through daily movement, exercise, and digestion. Your TDEE is always higher than your BMR and represents the total calories you actually burn each day.
Which formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely regarded as the most accurate BMR prediction formula available. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161. The BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
How do I choose the right activity level?
Be honest about your average week. Sedentary means you have a desk job and do little to no planned exercise. Lightly active means you do light exercise or walk regularly 1-3 days per week. Moderately active covers regular exercise 3-5 days a week. Very active is for people who do intense workouts 6-7 days a week. Extra active is reserved for athletes in training or people with extremely physically demanding jobs like construction or farming. When in doubt, choose the lower level to avoid overestimating.
How many calories should I eat to lose weight?
To lose weight at a safe and sustainable rate, subtract 500 calories from your TDEE. This creates a weekly deficit of 3,500 calories, which corresponds to roughly 0.45 kg (1 pound) of fat loss per week. For a gentler approach, a 250-calorie deficit produces slower but more sustainable results. Avoid going below 1,200 calories per day for women or 1,500 for men without medical supervision, as very low calorie intakes can slow metabolism and lead to nutritional deficiencies.
Does my TDEE change as I lose weight?
Yes. As your body weight decreases, your BMR drops because there is less tissue to maintain. Additionally, a phenomenon called metabolic adaptation can cause your metabolism to slow beyond what weight loss alone would predict. This is why weight loss often stalls after several weeks. Recalculate your TDEE every 5-10 pounds lost and adjust your calorie intake accordingly to continue making progress.
Can I use TDEE to build muscle?
Absolutely. To build muscle, you need to eat in a calorie surplus above your TDEE while engaging in progressive resistance training. A surplus of 250-500 calories per day is typically recommended. It is also important to consume adequate protein, generally 1.6-2.2 grams per kilogram of body weight, to support muscle protein synthesis. The macronutrient split shown in the results gives you a solid starting point for a balanced muscle-building diet.
How accurate is the TDEE calculation?
The Mifflin-St Jeor equation is accurate to within about 10 percent for most people, making it the best widely available estimation method. However, it does not account for individual differences in genetics, hormones, body composition (muscle-to-fat ratio), or conditions like hypothyroidism. For the most precise measurement, laboratory-based indirect calorimetry is the gold standard. For practical purposes, use your TDEE as a starting point and adjust based on real-world results over 2-3 weeks.
