Loading calculator...
- TDEE (total daily energy expenditure) is the number of calories you burn in a full day, including exercise and daily movement.
- It is found by multiplying your BMR (calories burned at rest) by an activity factor from 1.2 to 1.9.
- Eating about your TDEE keeps your weight steady; eating less leads to weight loss and eating more to weight gain.
- If you know your body fat percentage, the calculator can use the Katch-McArdle formula instead of Mifflin-St Jeor.
How to use the TDEE calculator
Enter your details
Choose your sex, enter your age, and pick US or metric units for height and weight.
Pick your activity level
Choose the level that matches a normal week, not your best week. Most people with desk jobs are sedentary or lightly active.
Add body fat if you know it
This is optional. It switches the BMR formula to Katch-McArdle, which uses lean body mass.
Read your TDEE
You get your maintenance calories, your BMR, calorie targets for weight loss and gain, and your TDEE at every activity level.
How TDEE is calculated
Step 1: BMR (Mifflin-St Jeor)
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Mifflin-St Jeor is widely used by dietitians as an estimate of resting calorie needs for adults.
Step 1 (with body fat): Katch-McArdle
BMR = 370 + 21.6 × lean body mass (kg)
Lean body mass = weight × (1 − body fat %)
Useful for very lean or very muscular people, where weight alone can mislead.
Step 2: TDEE
TDEE = BMR × activity factor
Sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9.
TDEE examples
Example 1: a moderately active man
A 30-year-old man, 180 cm (5 ft 11 in) and 80 kg (176 lb), who exercises 3 to 5 days a week.
Eating about 2,759 calories a day should keep his weight about steady.
Example 2: a lightly active woman
A 35-year-old woman, 5 ft 5 in and 150 lb, who exercises 1 to 3 days a week.
Smaller bodies and lower activity mean fewer calories burned each day.
Example 3: adding body fat
A 30-year-old man, 5 ft 10 in, 180 lb, moderately active, at 15% body fat.
Because he carries more lean mass than average for his weight, Katch-McArdle gives a higher estimate.
TDEE by activity level
Example 1 man at every activity level
BMR of 1,780 calories multiplied by each factor.
Picking the wrong activity level is the most common reason a TDEE estimate is off.
Where knowing your TDEE helps
Losing weight
Eating about 500 calories below your TDEE is a common starting point for steady weight loss.
Building muscle
A small surplus of 250 to 500 calories supports training while limiting fat gain.
Keeping your weight
Once you reach a goal, your new TDEE is your target for staying there.
Planning macros
Your TDEE is the calorie total that protein, carbs and fat are split from.
TDEE formulas give an estimate, and real needs can differ by a few hundred calories. Watch your weight for 2 to 3 weeks and adjust. This is general information, not medical advice; please talk to a doctor or registered dietitian before big changes, especially if you are pregnant, have a health condition or are under 18. Related tools: BMR calculator, calorie calculator, macro calculator and protein calculator.
TDEE calculator FAQ
What does TDEE stand for?
Total daily energy expenditure: all the calories your body uses in a day for basic functions, digesting food, exercise and everyday movement.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds activity, so it is always higher. TDEE = BMR × an activity factor between 1.2 and 1.9.
How accurate is a TDEE calculator?
It is a good starting estimate for most adults, but individual results can be off by 10% or more. Tracking your weight for a few weeks at a set intake is the best way to find your true number.
Which activity level should I choose?
Choose based on a typical week. If you have a desk job and work out 3 times a week, lightly active is usually closer than moderately active. When in doubt, pick the lower level.
How many calories below TDEE should I eat to lose weight?
About 500 calories below TDEE is a common target and works out to roughly 1 lb (0.45 kg) a week. Use the calorie calculator to set a pace and goal date.
Should I use Mifflin-St Jeor or Katch-McArdle?
Mifflin-St Jeor works well when you do not know your body fat. Katch-McArdle can be closer if you have a reliable body fat measurement, especially if you are very lean or muscular.