Tools > TDEE Calculator

TDEE Calculator: Calculate Your Total Daily Energy Expenditure

Knowing your total daily energy expenditure (TDEE)—essentially, how many calories you burn daily. Once you know this number, the math is simple: eat above it to gain weight, eat below it to lose weight.

This calculator gives you a personalized estimate based on your age, body composition, and activity level. Activity level is the game-changer here: your daily calorie burn looks completely different if you're on your feet all day plus training five times a week versus working at a desk and training three times a week.

Once you have your number, you can use it to determine how many calories to eat daily to lose or gain weight, or to maintain your weight.

Calculate Your TDEE

The Total Daily Energy Expenditure (TDEE) Calculator estimates how many calories you burn per day.

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Disclaimer: This calculator is for informational purposes only. It's not a substitute for professional medical advice, diagnosis or treatment. Calculations are based on the Mifflin-St Jeor equation, the most reliable of four commonly used formulas to estimate calorie needs, according to a review in the Journal of the American Dietetic Association.

Your TDEE according to your activity level

Sedentary (little or no exercise)--
Lightly active (exercise 1-3 days/week)--
Moderately active (exercise 3-5 days/week)--
Very active (exercise 6-7 days/week)--
Extra active (very hard exercise/job)--

Your Maintenance Calories

--
calories per day
Weight Loss
--
500 cal deficit
Maintenance
--
Current weight
Weight Gain
--
500 cal surplus
The Science

How We Calculate Your TDEE

The Foundation: Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) estimates the number of calories your body burns over a 24-hour period while at rest. For your body to be truly “at rest,” your digestive system must be inactive, which typically requires a 12-hour fasting period, and your external environment needs to be a neutral temperature. BMR comprises the largest portion of most people’s TDEE.

For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal/day)

For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 (kcal/day)

The Multiplier: Activity Factor
Movement multiplies your calorie burn. We use the updated Mifflin-St Jeor multipliers:
  • Sedentary (1.2): Little/no exercise
  • Lightly Active (1.375): 1-3 days/week
  • Moderately Active (1.55): 3-5 days/week
  • Very Active (1.725): 6-7 days/week
  • Extra Active (1.9): Physical job + training
How Accurate is TDEE?
Calculations are estimates based on population averages. Your actual burn can vary by ±10-15% due to genetics, muscle mass, and non-exercise activity thermogenesis (NEAT). Use this number as a starting point, track your weight for 2 weeks, and adjust calories if your weight isn't moving in the desired direction.