How to use the tdee calculator
- Select your sex, as the formula uses different constants for males and females.
- Enter your age in years, weight in kilograms and height in centimeters.
- Choose the activity level that best matches your typical week.
- Read your BMR (basal metabolic rate) and TDEE (total daily energy expenditure) in the results.
How TDEE is calculated
This tdee calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating resting metabolism in healthy adults. It first computes your basal metabolic rate (BMR), then multiplies it by an activity factor.
For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) + 5
For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) - 161
Worked example: a 30-year-old man weighing 80 kg and standing 180 cm tall has a BMR of 10(80) + 6.25(180) - 5(30) + 5 = 800 + 1125 - 150 + 5 = 1780 kcal. With a moderately active multiplier of 1.55, his TDEE is 1780 x 1.55 = 2759 kcal per day.
Activity level multipliers
The activity factor accounts for all movement beyond basic organ function, including walking, working out and fidgeting. Choosing the wrong multiplier is the most common source of error when people estimate their daily calorie needs.
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no intentional exercise |
| Lightly active | 1.375 | Light exercise or sports 1 to 3 days per week |
| Moderately active | 1.55 | Moderate exercise or sports 3 to 5 days per week |
| Very active | 1.725 | Hard exercise or sports 6 to 7 days per week |
| Extra active | 1.9 | Physical job plus hard training, or two-a-day sessions |
If you are unsure between two levels, pick the lower one. Most people overestimate how much they move during a typical week.
Using TDEE for weight goals
Your total daily energy expenditure represents the calories required to maintain your current weight. To change your weight, adjust your intake relative to this number.
- Lose weight: eat 300 to 500 kcal below your TDEE for a gradual deficit of roughly 0.3 to 0.5 kg per week.
- Gain muscle: eat 200 to 300 kcal above your TDEE while following a resistance training program.
- Maintain: eat at your TDEE and monitor the scale weekly, adjusting if your average drifts.
Pairing this tool with a bmi calculator helps you decide whether a surplus or deficit makes sense for your current body composition. If you track strength, a one rep max calculator can confirm that extra calories are translating into performance rather than only fat gain.
Limitations and edge cases
The Mifflin-St Jeor equation was developed using data from adults aged roughly 18 to 65. It may be less precise for teenagers, older adults over 80, pregnant individuals or competitive athletes with extreme muscle mass. For very high body fat percentages, lean mass equations like Katch-McArdle are sometimes preferred; you can estimate your lean mass using a body fat calculator.
The activity multipliers are averages. Two people who both train four days a week can have meaningfully different non-exercise activity thermogenesis (NEAT). One might walk 12,000 steps daily while the other sits the rest of the time. Treat the output as a starting point, not a prescription, and adjust based on real-world results over two to three weeks.
BMR versus TDEE
People often confuse basal metabolic rate with total daily energy expenditure. BMR is the energy your body needs at complete rest to keep your heart beating, lungs breathing and cells functioning. It typically accounts for 60 to 75 percent of your total burn.
TDEE adds everything else: the thermic effect of food (roughly 10 percent of intake), structured exercise and daily movement. When someone asks "how many calories do I burn a day?" they are asking about TDEE, not BMR. This tdee calculator shows both values so you can see exactly how much your lifestyle adds to your baseline.
An estimate, not medical advice
The tdee calculator uses a standard published formula, and formulas describe averages, not you. Age, body composition, medical conditions, medication, pregnancy and training history can all move the real number. Use the result as a starting point for planning, and speak to a doctor, dietitian or qualified coach before making health, diet or training decisions, especially if you have a medical condition.
Worked examples
Each result below was produced by the same code the tool runs, so you can check your own numbers against them.
| Example | Input | Result |
|---|---|---|
| Average male, moderate activity | Sex: male; Age (years): 30; Weight (kg): 80; Height (cm): 180; Activity level: 1.55 | BMR: 1,780 kcal; TDEE: 2,759 kcal; Weekly maintenance: 19,313 kcal; Mild deficit (-300): 2,459 kcal / day; Moderate deficit (-500): 2,259 kcal / day; Mild surplus (+250): 3,009 kcal / day |
| Average female, lightly active | Sex: female; Age (years): 28; Weight (kg): 65; Height (cm): 165; Activity level: 1.375 | BMR: 1,380 kcal; TDEE: 1,898 kcal; Weekly maintenance: 13,285 kcal; Mild deficit (-300): 1,598 kcal / day; Moderate deficit (-500): 1,398 kcal / day; Mild surplus (+250): 2,148 kcal / day |
| Older sedentary male | Sex: male; Age (years): 60; Weight (kg): 90; Height (cm): 175; Activity level: 1.2 | BMR: 1,699 kcal; TDEE: 2,039 kcal; Weekly maintenance: 14,270 kcal; Mild deficit (-300): 1,739 kcal / day; Moderate deficit (-500): 1,539 kcal / day; Mild surplus (+250): 2,289 kcal / day |
FAQ
What does TDEE stand for?
TDEE stands for total daily energy expenditure. It is the total number of calories your body burns in a 24-hour period, including rest, digestion and physical activity.
Which formula does this tdee calculator use?
It uses the Mifflin-St Jeor equation, published in 1990. Research consistently shows it is more accurate for modern populations than the older Harris-Benedict equation.
Should I use my current weight or goal weight?
Use your current weight. The formula estimates what your body actually burns right now. Once your weight changes significantly, recalculate.
How often should I recalculate my TDEE?
Recalculate every 5 to 10 kg of weight change, or if your activity level shifts substantially, such as starting a new job or changing your training volume.
Is this accurate for athletes?
Athletes with very high muscle mass may find the result slightly low because muscle tissue burns more calories at rest than the formula assumes. Tracking actual intake and weight changes over several weeks gives a more personalized number.
Does this account for the thermic effect of food?
Yes. The activity multipliers used to convert BMR to TDEE include an average thermic effect of food, which is roughly 10 percent of total calories consumed.