TDEE Calculator
Total Daily Energy Expenditure (TDEE)
TDEE estimates how many calories you burn per day, combining your resting metabolism (BMR) with your daily activity. It’s a practical starting point for setting calorie targets to maintain, lose, or gain weight.
Your calculator first computes BMR (Mifflin–St Jeor), then multiplies it by an activity factor to get TDEE.
How the calculator works
- Select Metric or Imperial.
- Enter sex, age, height, weight, and activity level.
- Press Calculate to get your BMR and TDEE.
- Use Copy/Share to save or send your result; Clear resets the form.
Inputs & Units
- Sex: male or female (used in BMR formula).
- Age: in years.
- Height & Weight: Metric (cm/kg) or Imperial (ft+in/lb).
- Activity level: typical weekly exercise/workload.
Tip: Choose the unit system you use every day to reduce input mistakes.
Formulas used
BMR (Mifflin–St Jeor)
Male: BMR = 10×kg + 6.25×cm − 5×age + 5
Female: BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE
TDEE = BMR × Activity Factor
Example: BMR 1600 × 1.55 ≈ 2480 kcal/day
Activity levels & multipliers
Pick the level that matches your average week—not just your best or busiest week.
Set a calorie target
- Maintain: ≈ your TDEE calories/day.
- Lose weight: TDEE − 300 to 500 kcal/day (steady, sustainable).
- Gain weight: TDEE + 250 to 400 kcal/day (lean mass focus).
Tip: Track progress every 2–3 weeks and adjust ±100–200 kcal/day if needed.
Fine-tuning your estimate
- High muscle mass? Your true needs may be higher than TDEE suggests.
- Very low daily movement? Consider the next lower activity factor.
- Combine TDEE with steps/day, strength training, and sleep quality.
Helpful tips
- Measure height without shoes; weigh at a consistent time.
- Be honest with activity (err on the conservative side).
- Recalculate after significant weight change (±3–5 kg).
- Pair TDEE with adequate protein, fiber, and hydration.
Common mistakes
- Choosing “Very active” when most days are sedentary.
- Mixing units (ft with kg or cm with lb).
- Ignoring non-exercise activity (steps, standing time).
Frequently asked questions
What’s the difference between BMR and TDEE?
BMR is the energy you’d burn at rest; TDEE multiplies BMR by activity to estimate your real daily needs.
Is TDEE exact?
No—TDEE is an estimate. Use it as a starting point and adjust based on real-world progress every few weeks.
Which activity level should I pick?
Choose the level matching your average week. If unsure, pick the lower one and increase calories later if needed.
Can I use TDEE for bulking or cutting?
Yes. Start from TDEE; add calories for bulking or subtract for cutting, then monitor weight and performance.
Disclaimer: TDEE is an estimate and not medical advice. Health status, medications, body composition, and genetics affect needs. Consult a qualified professional for personalized guidance.