TDEE calculator
Estimate how many calories you burn in a typical day, your total daily energy expenditure, and see how it changes with activity.
Your estimated TDEE
2,039 cal/day
- BMR (Mifflin-St Jeor)
- 1,483
- Sedentary ×1.2
- 1,779
- Lightly active ×1.375
- 2,039
- Moderately active ×1.55
- 2,298
- Very active ×1.725
- 2,558
- Extremely active ×1.9
- 2,817
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What TDEE means
TDEE is the total number of calories you burn in a day. It has four parts:
- BMR (about 60–70%): the energy to keep you alive at rest.
- Thermic effect of food (about 10%): energy used to digest what you eat. Protein costs the most.
- Exercise: your workouts.
- NEAT: non-exercise activity like walking, chores, fidgeting, and standing. This varies the most between people and is the easiest lever for busy adults. More daily steps can matter as much as an extra workout.
The formula
We calculate BMR with Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or −161 (women). Then we multiply by an activity factor:
- 1.2: sedentary
- 1.375: lightly active, 1–3 workouts per week
- 1.55: moderately active, 3–5 workouts per week
- 1.725: very active, 6–7 workouts per week
- 1.9: extremely active, physical job plus training
Turning TDEE into a plan
Eating at your TDEE should keep your weight roughly stable. To lose fat, eat about 250–500 below it; to gain muscle, about 250 above it. The calorie calculator does this step for you, and the protein calculator sets your protein.
Your real TDEE is something you discover, not something a formula hands you. Track intake and morning weight for two to three weeks. If your weight holds steady, your average intake is your TDEE.
If you're over 40, read our fitness plan for people over 40. Metabolism changes less with age than most people think; muscle loss and lower daily movement usually explain more.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds digestion, exercise, and daily movement, so it is always higher than BMR.
Which activity level should I choose?
Pick the level that matches a typical week, not your best week. Most people with desk jobs who work out a few times per week fit lightly active.
Why is my TDEE different on other calculators?
Calculators use different equations (Harris-Benedict, Katch-McArdle, Mifflin-St Jeor) and activity multipliers. Differences of 100–200 calories are normal; your weight trend is the real test.
Does TDEE change as I lose weight?
Yes. A smaller body burns less energy, so recalculate after every 10 lb (about 5 kg) of change.