TDEE Calculator – Find Your Total Daily Energy Expenditure
The TDEE Calculator helps you determine how many calories your body burns each day based on your age, sex, weight, height, and activity level. Total Daily Energy Expenditure (TDEE) is the gold-standard metric used by dietitians and fitness professionals to set accurate nutrition targets. Whether your goal is weight loss, muscle gain, or maintenance, knowing your TDEE is the essential first step.
Enter your current age in years.
Select your biological sex for the Mifflin-St Jeor formula.
Enter your weight in kg (metric) or lbs (imperial).
Enter your height in cm (metric) or inches (imperial).
Choose the activity level that best matches your typical weekly routine.
Select your goal to see an adjusted calorie target.
Your results will appear here
How to Use This Calculator
1. Enter your age in years and select your biological sex. 2. Choose your preferred unit system — metric (kg/cm) or imperial (lbs/inches) — then enter your current weight and height. 3. Select the activity level that best matches your typical weekly exercise and lifestyle. 4. Choose your goal (maintain, lose, or gain weight) from the Goal dropdown. 5. Click Calculate to instantly see your BMR, TDEE, goal-adjusted calorie target, and estimated macronutrient breakdown.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all physical activity on top of basic metabolic functions. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor.
How BMR Is Calculated (Mifflin-St Jeor Equation)
This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating BMR:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity Multipliers
Your TDEE is obtained by multiplying your BMR by an activity factor:
- Sedentary (×1.2): Desk job, little to no exercise
- Lightly Active (×1.375): Light exercise 1–3 days per week
- Moderately Active (×1.55): Moderate exercise 3–5 days per week
- Very Active (×1.725): Hard exercise 6–7 days per week
- Super Active (×1.9): Physical job or twice-daily training
Goal-Based Calorie Adjustment
To lose or gain weight, your calorie intake needs to be adjusted relative to your TDEE. One kilogram of body fat is approximately 7,700 kcal, so a daily deficit or surplus of ~550 kcal results in roughly 0.5 kg change per week:
- Mild Loss: TDEE − 275 kcal/day (~0.25 kg/week)
- Weight Loss: TDEE − 550 kcal/day (~0.5 kg/week)
- Aggressive Loss: TDEE − 1,100 kcal/day (~1 kg/week)
- Mild Gain: TDEE + 275 kcal/day
- Weight Gain: TDEE + 550 kcal/day
Macronutrient Breakdown
The calculator provides a balanced macronutrient split based on your goal calories: 40% carbohydrates (4 kcal/g), 30% protein (4 kcal/g), and 30% fat (9 kcal/g). This is a general starting point — athletes or those with specific goals may need to adjust their ratios.