TDEE Calculator

Q: How can I use TDEE to lose or gain weight?

To lose weight, consume fewer calories than your TDEE, and to gain weight, consume more calories. Moderate adjustments are safest, and extreme deficits are not recommended.

Estimate your daily calorie needs based on sex, weight, height, age, and activity level.

Total Daily Energy Expenditure (TDEE)

What It Means and How It Works

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full day, including both basic functions and physical activity. It combines your Basal Metabolic Rate (BMR) with your daily activity level to estimate your overall energy needs.
This calculator helps you quickly estimate how many calories you burn per day. After calculation, you will see your daily calorie needs along with guidance for maintaining, losing, or gaining weight.
Because it accounts for activity level, TDEE provides a more practical estimate for daily nutrition planning than BMR alone.

Why This Method Is Used

TDEE is widely used in fitness and nutrition because it gives a realistic estimate of daily calorie needs. It helps people plan diets, adjust calorie intake, and align nutrition with fitness goals such as fat loss, muscle gain, or weight maintenance.

When to Use This Calculator

Use this calculator if you want to understand your daily calorie needs, plan a diet, adjust your intake for weight loss or gain, or track your energy balance over time.

Calculate your daily calorie needs

TDEE Calculation & Results Explanation

TDEE Formula

This method calculates your Total Daily Energy Expenditure (TDEE) using your weight, height, age, sex, and activity level.
First, your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation:
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
Then, BMR is multiplied by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extra active.
You can enter measurements in either metric or imperial units, and the calculator will convert them automatically before estimating your daily calorie needs.

TDEE vs BMR

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain essential functions such as breathing, circulation, and cell production. TDEE builds on that number by also accounting for daily movement, exercise, and overall activity level. Because of this, TDEE is usually higher than BMR and is more useful for planning your daily calorie intake.

TDEE Calculation Examples

Female example: a woman who weighs 140 lb (63.5 kg), is 5 ft 5 in (165 cm) tall, is 28 years old, and is moderately active has an estimated TDEE of about 2,117 kcal/day. This means she could aim for around 1,617–1,817 kcal/day to lose weight, 2,067–2,167 kcal/day to maintain weight, and 2,317–2,617 kcal/day to gain weight.
Male example: a man who weighs 154 lb (70 kg), is 5 ft 9 in (175 cm) tall, is 30 years old, and is moderately active has an estimated TDEE of about 2,556 kcal/day. This means he could aim for around 2,056–2,256 kcal/day to lose weight, 2,506–2,606 kcal/day to maintain weight, and 2,756–3,056 kcal/day to gain weight.

Using TDEE for Your Goals

If your goal is to maintain weight, eating around your TDEE is usually a practical starting point. To lose weight, many people use a moderate calorie deficit, often around 300–500 kcal per day below TDEE. To gain weight, a moderate calorie surplus, such as 200–500 kcal per day above TDEE, is often used. Because TDEE is only an estimate, it is best to adjust gradually and monitor your results over time.

Tips for Accurate Tracking

Weigh yourself consistently at the same time each day or week.
Use realistic activity factors based on your lifestyle, not only workouts.
Combine TDEE with body composition metrics like BMI or body fat percentage for better insights.
Keep a food diary for 1–2 weeks to compare actual intake with estimated TDEE.

Limitations of TDEE

TDEE is an estimate that can vary depending on individual metabolism, genetics, and precise activity levels. It should be used as a guideline rather than an exact number. Tracking results over time ensures your nutrition aligns with your goals.

Frequently Asked Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, based on your body’s needs and your daily activity.

How is TDEE calculated?

TDEE is calculated from your Basal Metabolic Rate (BMR) and activity level. BMR estimates the calories your body needs at rest based on age, sex, weight, and height, while activity multipliers adjust for your daily lifestyle.

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain essential functions at rest, like breathing, circulation, and body temperature.

Why does activity level matter?

Your daily activity level adjusts your TDEE because calories burned increase with exercise, walking, work activity, and other movement throughout the day.

How can I use TDEE to lose or gain weight?

To lose weight, you should consume fewer calories than your TDEE, and to gain weight, more calories. Moderate adjustments are safest, and extreme deficits are not recommended.

Are TDEE calculations exact?

TDEE provides an estimate based on general formulas. Individual metabolism, genetics, and lifestyle can affect actual calorie needs, so it’s best to consult a nutritionist for personalized advice.

Can TDEE help athletes or highly active people?

Yes. Athletes and very active individuals burn more calories, so TDEE helps plan nutrition and energy intake to maintain performance and body composition.