TDEE Calculator
Estimate how many calories you burn each day, then get calorie targets for fat loss, maintenance, or muscle gain.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. It adds up four parts: your basal metabolic rate (BMR, the energy needed to stay alive at rest), the thermic effect of food, everyday movement such as walking and fidgeting, and planned exercise.
If you eat about your TDEE, your weight stays steady. Eating less leads to weight loss over time, and eating more leads to weight gain.
How this calculator works
It first estimates your BMR with the Mifflin-St Jeor equation, which research has found to be among the more accurate formulas for most adults. It then multiplies your BMR by an activity factor.
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
If you enter your body fat percentage, the tool also shows the Katch-McArdle estimate, which uses lean body mass. It can be more accurate for very lean or very muscular people.
How to use your result
To lose weight: eat 10 to 20 percent below your TDEE, or about 250 to 500 kcal a day. To build muscle: eat 5 to 10 percent above it, combined with strength training and enough protein. To maintain: eat close to your TDEE. Track your weight for 2 to 3 weeks and adjust by 100 to 200 kcal if it moves in the wrong direction. Every formula is an estimate, and real results vary from person to person. You can also try our other free health calculators, including BMI, water intake, and ideal weight.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE is BMR plus the calories burned through food digestion, daily movement, and exercise, so it is always higher than BMR.
How accurate is a TDEE calculator?
Calculators are usually within about 10 percent of true energy use for most people, but individual differences in genetics, muscle mass, and daily movement can make them off. Treat the number as a starting point and adjust using your real weight trend.
Should I eat my TDEE or less to lose fat?
To lose fat you need to eat below your TDEE. A moderate deficit of 10 to 20 percent is easier to sustain and helps you keep muscle. Very large deficits increase hunger and the risk of nutrient shortfalls.
Does TDEE change over time?
Yes. It drops as you lose weight, because a smaller body burns fewer calories, and it changes with age, muscle mass, and activity. Recalculate every 4 to 6 kg (about 10 lb) of weight change.
Which activity level should I pick?
People tend to overestimate it. If you are unsure, pick the lower option, and count only deliberate exercise plus your normal job activity.
This calculator provides general estimates for healthy adults and is not medical advice. It is not suitable for children, pregnancy or breastfeeding, or people with medical conditions that affect metabolism. Speak with a doctor or registered dietitian before starting a calorie-restricted diet. For more health resources, see the World Health Organization’s health tools.