TDEE Calculator

TDEE Calculator: Find Your Daily Calorie Needs by Activity Level

Whether you want to lose weight, build muscle, or simply maintain your current body composition, knowing your Total Daily Energy Expenditure (TDEE) is the single most important number in your nutrition strategy. The TDEE Calculator on this page estimates how many calories your body burns in a full day — accounting not just for basic biological functions, but also for how active you actually are. Unlike a basic BMR calculator that only tells you how many calories you'd burn lying completely still, TDEE gives you a realistic, actionable target you can use to plan your diet with confidence. Stop guessing how much to eat. Let the numbers guide you.

What Is TDEE and Why Does It Matter?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body uses over the course of a day, combining your Basal Metabolic Rate (BMR) — the energy needed to keep your organs functioning at rest — with the extra calories burned through physical activity, digestion, and daily movement.

Understanding your TDEE matters because it defines your caloric maintenance level: the exact number of calories at which your weight stays the same. Eat below it, and you lose weight. Eat above it, and you gain. Without knowing this number, you're essentially flying blind, relying on generic advice that may not fit your body, your lifestyle, or your goals.

The Formula: How TDEE Is Calculated

TDEE is calculated in two stages. First, your BMR is estimated using the Mifflin-St Jeor equation, which is considered the most accurate formula for most adults:

• For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
• For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Once your BMR is known, it is multiplied by an activity factor that reflects how much you move throughout the day:

• Sedentary (×1.2): Little or no exercise; desk job with minimal movement
• Lightly Active (×1.375): Light exercise or sports 1–3 days per week
• Moderately Active (×1.55): Moderate exercise or sports 3–5 days per week
• Very Active (×1.725): Hard exercise or sports 6–7 days per week
• Extra Active (×1.9): Very hard exercise, physical job, or twice-daily training

The result — TDEE = BMR × Activity Factor — is your estimated daily calorie maintenance number. From there, the calculator automatically shows adjusted calorie targets for four common goals: maintaining weight, losing 0.5 kg per week, losing 1 kg per week, and gaining 0.5 kg per week.

How to Use the TDEE Calculator: Step-by-Step

• Step 1 — Enter your personal details: Input your age, biological sex, height, and current weight. These are used to calculate your baseline BMR accurately.
• Step 2 — Choose your activity level: Be honest here. Most people overestimate how active they are. If you sit most of the day and exercise occasionally, "Lightly Active" is probably your best fit.
• Step 3 — Click Calculate: The calculator processes your data and displays your TDEE — your daily caloric maintenance level.
• Step 4 — Review your goal-based calorie scenarios: Below your TDEE, you'll see four ready-to-use calorie targets based on common goals — maintain, moderate loss, aggressive loss, or lean gain.
• Step 5 — Apply the result: Use your target calorie number to plan meals, set up a food tracking app, or discuss your nutrition plan with a dietitian.

Real-World Examples

Example 1: Office Worker Trying to Lose Weight

Sarah is a 34-year-old woman who works a desk job. She is 165 cm tall and weighs 72 kg. She goes for a 30-minute walk three times a week. Her BMR is approximately 1,489 kcal. With a "Lightly Active" activity factor of 1.375, her TDEE is roughly 2,047 kcal/day. To lose 0.5 kg per week (a safe, sustainable pace), she should target around 1,547 kcal/day — a 500-calorie daily deficit.

Example 2: Gym Enthusiast Aiming to Build Muscle

Marcus is a 27-year-old man, 180 cm tall and weighing 80 kg. He lifts weights five days a week and does occasional cardio. His BMR is approximately 1,908 kcal. At a "Moderately Active" level (×1.55), his TDEE is around 2,957 kcal/day. To gain 0.5 kg per week in a lean bulk, he should consume approximately 3,457 kcal/day. This controlled surplus helps maximize muscle gain while minimizing unnecessary fat gain.

Example 3: Retired Adult Maintaining a Healthy Weight

Elena is a 62-year-old woman, 158 cm tall and weighing 65 kg. She does light gardening and takes daily walks but isn't doing structured exercise. Her BMR is around 1,322 kcal. At a "Lightly Active" multiplier of 1.375, her TDEE is approximately 1,818 kcal/day. Since her goal is simply to maintain her current weight, she keeps her intake at or near this number, adjusting slightly based on appetite and weekly weigh-ins.

Tips for Getting the Most Accurate Results

• Weigh yourself under consistent conditions — first thing in the morning, after using the restroom, before eating or drinking.
• Be realistic about your activity level. Choosing a higher multiplier than you deserve leads to overestimating calorie needs, which stalls fat loss.
• Recalculate every 4–6 weeks as your weight changes, since BMR shifts with body composition.
• Use TDEE as a starting point, not a rigid rule. Monitor your weight for 2–3 weeks and adjust intake if you're not seeing the expected changes.

Is TDEE the same as BMR?

No. BMR (Basal Metabolic Rate) is only the number of calories your body needs to maintain basic life functions at complete rest — think breathing, circulation, and cell repair. TDEE builds on BMR by adding the calories burned through all your daily activities, including exercise, walking, and even digesting food. TDEE is almost always significantly higher than BMR and is the more useful number for real-life nutrition planning.

How accurate is the TDEE Calculator?

The Mifflin-St Jeor equation used here is considered one of the most reliable BMR formulas for the general population, with studies showing it estimates resting energy expenditure within about 10% for most people. However, individual variation exists due to factors like genetics, hormonal differences, and muscle mass. Treat your calculated TDEE as a well-informed estimate, then fine-tune it based on how your body actually responds over two to four weeks of consistent eating.

How many calories should I cut to lose 1 kg per week?

One kilogram of body fat contains roughly 7,700 calories. To lose 1 kg per week, you need a total weekly deficit of approximately 7,700 calories — which works out to a daily deficit of about 1,100 calories below your TDEE. This is considered aggressive and may be difficult to sustain or nutritionally adequate for some people. Many health professionals recommend targeting 0.5 kg per week (a 550-calorie daily deficit) instead, as it's more sustainable and better preserves lean muscle mass. Always consult a healthcare provider before pursuing rapid calorie restriction.