TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a full day, accounting for your resting metabolism and all physical activity. It is the most important calorie number for managing body weight: eating at TDEE maintains weight, eating below it creates a deficit for fat loss, and eating above it supports muscle gain. This calculator uses the Mifflin-St Jeor BMR equation, which is considered more accurate than the older Harris-Benedict formula, then multiplies that BMR by an activity factor to estimate your TDEE. Enter your age, sex, height, weight, and typical activity level to get your estimated TDEE in kilocalories per day.
TDEE formula
BMR (men) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + 5
BMR (women) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161
TDEE = BMR * activity multiplier
The Mifflin-St Jeor equation (1990) calculates BMR in kcal per day. Multiplying by the activity factor accounts for energy burned through movement and exercise.
Using your TDEE
- To lose weight: eat 300-500 kcal below your TDEE. A 500 kcal deficit targets approximately 1 lb of fat loss per week.
- To gain muscle: eat 200-300 kcal above your TDEE with adequate protein and resistance training.
- To maintain weight: eat at your TDEE.
- If your weight is not changing as expected after 2-3 weeks, adjust your calorie target by 100-200 kcal.
- TDEE estimates assume your activity level is consistent; highly variable weeks will produce variable results.
TDEE calculator: frequently asked questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, accounting for your basal metabolic rate plus physical activity. Eating at TDEE maintains body weight; eating below it creates a deficit for weight loss.
How is TDEE calculated?
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. The Mifflin-St Jeor equation is used here to estimate BMR, then activity multipliers range from 1.2 (sedentary) to 1.9 (very hard exercise plus physical job).
What activity multiplier should I use?
Sedentary (little/no exercise): 1.2. Lightly active (1-3 days/week): 1.375. Moderately active (3-5 days/week): 1.55. Very active (hard exercise 6-7 days/week): 1.725. Extra active (very hard exercise plus physical job): 1.9.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation estimates BMR from weight, height, and age: Men: (10 * weight_kg) + (6.25 * height_cm) - (5 * age) + 5. Women: (10 * weight_kg) + (6.25 * height_cm) - (5 * age) - 161. It is widely regarded as more accurate than the older Harris-Benedict formula.
How accurate is TDEE?
TDEE estimates from activity multipliers typically have a margin of error of 10-20%. Individual variation in non-exercise activity thermogenesis (NEAT) is the largest source of error. Use your TDEE estimate as a starting point, then adjust based on 2-3 weeks of weight trend data.
Official sources
- USDA Dietary Guidelines 2020-2025: DietaryGuidelines.gov.
- NIH: NIDDK Weight Management Resources.
Reviewed by the CalculatorHub team, edited by James Graham, 15 June 2026. See our methodology.