TDEE Calculator
Total Daily Energy Expenditure — the calories your body burns each day, activity included.
Your details
How this is calculated
TDEE = BMR × activity factor. BMR uses the Mifflin-St Jeor equation. Activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
The activity factor accounts for exercise plus everyday movement, digestion, and non-exercise activity thermogenesis (NEAT). Two people at the same weight can have TDEEs 300–500 kcal apart based on how much they fidget, walk, and stand.
Frequently asked
What is TDEE?+
Total Daily Energy Expenditure — the total calories your body burns in a day, including basal metabolism, activity, digestion, and non-exercise movement. Eating at your TDEE holds your weight steady.
How accurate is a TDEE calculator?+
The Mifflin-St Jeor equation plus activity multipliers is accurate within ~10–15% for most adults. Real needs vary with body composition and non-exercise activity. Track weight for 2–3 weeks and adjust ±100 kcal as needed.
Should I eat at my TDEE, above, or below?+
At your TDEE to maintain weight, ~20% below to lose, ~10–15% above to build muscle. Extreme deficits (under 1,200 kcal for most adults) backfire — the body downregulates metabolism.
Related tools
References
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.