TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn per day including all activities. Essential for weight loss (calorie deficit), weight gain (surplus), or maintenance. Uses BMR plus activity multipliers for sedentary, light, moderate, active, and very active lifestyles. Includes macronutrient recommendations.

TDEE
2,546kcal

Total Daily Energy Expenditure

BMR
1,643kcal

Basal Metabolic Rate (Mifflin-St Jeor)

Calorie Goals

Compare all goal and pace options to find your ideal calorie target

ScenarioPer WeekDaily Calories
Aggressive
-0.75kg/wk1,721kcal
Moderate
-0.50kg/wk1,996kcal
Slow
-0.25kg/wk2,271kcal
Maintain
0kg/wk2,546kcal
Slow
+0.25kg/wk2,821kcal
Moderate
+0.50kg/wk3,096kcal
Aggressive
+0.75kg/wk3,371kcal

Visual Comparison

Click any bar to select. Reference line shows TDEE (maintenance).

Nutrition Breakdown

Suggested macronutrient distribution for balanced nutrition

Maintain Weight Daily Distribution
Total: 2,546 kcal
Protein

25%

159g
Fats

25%

71g
Carbs

50%

318g

Formula Comparison

Compare different BMR calculation methods to see how they differ

Mifflin-St Jeor
1,643 kcal
Standard formula based on weight, height, age, and gender
Katch-McArdle
1,580 kcal
Lean mass formula using body fat percentage (20%)

Note: Katch-McArdle uses your body fat % and is often more accurate for very lean or muscular individuals.

Weight Change Impact

See how weight loss or gain affects your basal metabolic rate

What is TDEE?

Total daily energy expenditure and its key components

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes:

  • Basal Metabolic Rate (BMR) – calories burned at complete rest
  • Thermic Effect of Food (TEF) – energy used to digest food
  • Physical Activity – exercise and daily movement
  • Non-Exercise Activity Thermogenesis (NEAT) – walking, fidgeting, etc.

Your TDEE represents the number of calories you need to maintain your current weight. To lose weight, eat fewer calories than your TDEE. To gain weight, eat more.

How TDEE is Calculated

BMR multiplied by activity level to estimate daily calories

TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor:

TDEE = BMR × Activity Factor

  • Sedentary: BMR × 1.2 (little or no exercise)
  • Lightly Active: BMR × 1.375 (1-3 days/week)
  • Moderately Active: BMR × 1.55 (3-5 days/week)
  • Very Active: BMR × 1.725 (6-7 days/week)
  • Extra Active: BMR × 1.9 (hard exercise/physical job)

The BMR is calculated using either the Mifflin-St Jeor formula (most popular) or Katch-McArdle (for those who know their body fat %). Both formulas are available in the Advanced Options.

Frequently Asked Questions

Common questions about total daily energy expenditure and metabolism

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