TDEE Calculator - Total Daily Energy Expenditure Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level. Find your daily calorie needs for weight loss, maintenance, or gain.
Enter your details above to calculate your TDEE.
What is TDEE Calculator?
TDEE (Total Daily Energy Expenditure) Calculator estimates how many calories you burn per day based on your BMR and activity level. It uses the Mifflin-St Jeor equation for BMR and multiplies by an activity factor. Knowing your TDEE helps you set calorie targets for weight loss, maintenance, or muscle gain.
How to Calculate TDEE
- Enter your sex, age, weight, and height
- Select your activity level
- View your BMR, TDEE, and calorie targets
- Use the targets to plan your diet
TDEE Calculator Features
- Mifflin-St Jeor BMR as the base calculation
- Five activity levels from sedentary to extra active
- Shows maintenance, weight loss (−500 cal), and weight gain (+500 cal) targets
- Supports metric and imperial units
- Instant calculation, no server required
TDEE Calculator FAQ
What activity level should I choose?
Choose based on your typical week: Sedentary = desk job, no exercise. Lightly Active = 1–3 workouts/week. Moderately Active = 3–5 workouts/week. Very Active = 6–7 hard workouts/week. Extra Active = physical job plus daily exercise.
How accurate is TDEE?
TDEE formulas give a good estimate but individual metabolism varies. Use it as a starting point and adjust based on real-world results over 2–4 weeks.
How much of a deficit should I eat for weight loss?
A 500 calorie/day deficit typically results in about 0.5 kg (1 lb) of weight loss per week. Avoid deficits larger than 1000 cal/day without medical supervision.