TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the scientifically validated Mifflin-St Jeor equation. This calculator considers your age, sex, weight, height, and activity level to determine your daily calorie needs. Get instant results showing your BMR (calories burned at rest), TDEE (total daily calories), and goal-based calorie recommendations for weight loss, maintenance, or gain. Perfect for nutrition planning, weight management, fitness goals, or understanding your metabolism. The calculator provides visual breakdowns and helps you plan diet strategies with specific calorie targets. All calculations happen instantly in your browser with complete privacy—no data is stored or transmitted.
TDEE Calculator
How it works: TDEE (Total Daily Energy Expenditure) is calculated using your BMR (Basal Metabolic Rate) multiplied by an activity factor. BMR is calculated using the Mifflin-St Jeor equation, which considers your age, sex, weight, and height. Your TDEE represents the total calories you burn daily, including exercise and daily activities.
What Is a TDEE Calculator?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, combining your basal metabolic rate (BMR) with all activity — exercise, walking, digestion, and non-exercise movement (NEAT). TDEE is your true maintenance calorie number. Eating at TDEE maintains your weight; eating below creates a deficit for fat loss; eating above builds muscle. For a 30-year-old male, 5'10", 180 lbs, moderately active: BMR = 1,823 cal, TDEE = 1,823 × 1.55 = 2,825 cal/day.
TDEE Activity Level Multipliers
| Activity Level | Multiplier | Description | TDEE (BMR 1,800) |
|---|---|---|---|
| Sedentary | ×1.2 | Desk job, little to no exercise | 2,160 cal |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week | 2,475 cal |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week | 2,790 cal |
| Very Active | ×1.725 | Hard exercise 6–7 days/week | 3,105 cal |
| Extra Active | ×1.9 | Very hard exercise + physical job | 3,420 cal |
Most people overestimate their activity level. If you exercise 3–5 days/week but have a desk job, you are Lightly Active — not Moderately Active. Choosing one level lower and adjusting based on 2–3 weeks of real data is the most accurate approach.
Worked Example: Tom’s TDEE Calculation
30M, 5'10" (178 cm), 180 lbs (82 kg), Moderately Active
BMR (Mifflin-St Jeor): 1,823 cal/day | TDEE = 1,823 × 1.55 = 2,825 cal/day
Weight loss (1 lb/week): 2,325 cal | Maintenance: 2,825 cal | Muscle gain: 3,325 cal
Recalculate TDEE every 5–10 lbs of weight change, as BMR shifts with body weight
TDEE Calorie Targets by Goal
| Goal | Calorie Target | Rate | Notes |
|---|---|---|---|
| Aggressive fat loss | TDEE − 750 | ~1.5 lbs/week | Risk of muscle loss; short-term only |
| Moderate fat loss | TDEE − 500 | ~1 lb/week | Sustainable, evidence-based |
| Mild fat loss | TDEE − 250 | ~0.5 lbs/week | Best for minimal muscle loss |
| Maintenance | = TDEE | No change | Recomp with training |
| Lean bulk | TDEE + 250 | ~0.25 lbs/week | Minimal fat gain |
| Standard bulk | TDEE + 500 | ~0.5–1 lb/week | Faster but more fat |
TDEE vs. BMR vs. RMR: Key Differences
BMR (Basal Metabolic Rate) is the calories burned at complete rest, measured under strict laboratory conditions. RMR (Resting Metabolic Rate) is similar but measured after 4–6 hours of fasting and rest — typically 10% higher than BMR and what most online calculators actually estimate. TDEE = RMR + exercise activity (EAT) + non-exercise activity (NEAT) + thermic effect of food (TEF, ~10% of calories). For a sedentary office worker, NEAT can be as low as 100–200 calories; for a postal worker or teacher who stands all day, NEAT can add 500–1,000 calories without any structured exercise.
Tips for Using Your TDEE
Use TDEE as a starting estimate, not gospel. Track your actual weight for 2–3 weeks while eating at your calculated TDEE — if you’re gaining, reduce by 100–200 cal; if losing, add 100–200. Recalculate every 5–10 lbs since BMR changes with body weight. Use a food scale for at least 2 weeks to calibrate your portion estimation. Most people underreport intake by 20–30%, which is why “I eat 1,500 calories and don’t lose weight” often means actual intake is 1,800–2,000.
Frequently Asked Questions About TDEE
What is a normal TDEE?
TDEE varies enormously. A small sedentary woman might have a TDEE of 1,600 cal; a large, very active man might have 4,000+. Average US adult TDEE is roughly 2,000–2,500 cal. The most meaningful number is YOUR TDEE based on your body and lifestyle — not population averages.
How accurate is TDEE from a calculator?
BMR formulas (Mifflin-St Jeor) are accurate within ±10% for most people. The larger error source is the activity multiplier — lab studies show people overestimate exercise calorie burn by 40–50% on average. Use the calculator output as a starting point and calibrate with 2–3 weeks of real weight data.
Does TDEE change when I lose weight?
Yes — significantly. Every 10 lbs lost reduces BMR by approximately 40–80 cal/day, meaning your TDEE drops. This is why calorie targets need to be recalculated regularly. Failing to adjust for weight lost is the most common cause of fat loss plateaus.
Should I eat back exercise calories?
If you're using a TDEE calculator with your activity level set correctly, exercise is already included — do NOT eat back exercise calories. If you use a Sedentary TDEE and track workouts separately (common in apps like MyFitnessPal), you'd add 50–60% of the estimated exercise calories back to account for overestimation.
How can I increase my TDEE without exercising more?
NEAT (Non-Exercise Activity Thermogenesis) is the biggest lever: standing vs. sitting, taking stairs, walking while on calls, fidgeting. A standing desk can add 300–500 cal/day to TDEE. Protein also has the highest thermic effect (20–30% of calories burned in digestion vs. 5–10% for carbs and 0–3% for fat) — a high-protein diet subtly raises TDEE.
What is NEAT and why does it matter?
NEAT (Non-Exercise Activity Thermogenesis) includes all movement that isn't deliberate exercise: walking, fidgeting, standing, housework. Research shows NEAT varies by up to 2,000 cal/day between individuals of similar size. People who stay lean often have naturally high NEAT. When you diet, the body reduces NEAT (adaptive thermogenesis), which is part of why extended deficits slow weight loss.