TDEE Calculator
Use this TDEE calculator to estimate how many calories you burn per day based on your BMR and activity level. Plan weight loss, muscle gain, or maintenance accurately.
How TDEE Is Calculated?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day. It is calculated by determining your Basal Metabolic Rate (BMR) and multiplying it by an activity factor. TDEE reflects your daily calorie needs for maintaining your current weight.
Step 1 — Calculate BMR (Mifflin–St Jeor Formula): For Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5 For Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161 Step 2 — Apply Activity Multiplier: Sedentary × 1.2 Light × 1.375 Moderate × 1.55 Active × 1.725 Very Active × 1.9
- Enter your age, weight, height, gender, and activity level.
- The calculator first computes your BMR using the Mifflin–St Jeor equation.
- Your BMR is multiplied by an activity factor to estimate your TDEE.
- Your TDEE represents how many calories you burn per day including exercise and normal activity.
- TDEE helps you set calorie goals for maintenance, fat loss, or muscle gain.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basic bodily functions, physical activity, and exercise. It represents your daily calorie requirement to maintain your current weight.
This TDEE calculator first calculates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor formula, then adjusts it based on your activity level. This provides a more accurate calorie estimate than BMR alone.
Knowing your TDEE helps you set clear nutrition goals—eat below TDEE for fat loss, above TDEE for muscle gain, or equal to TDEE for weight maintenance.
FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including rest, movement, and exercise.
Why is TDEE important?
Knowing your TDEE helps you set accurate calorie goals. Eating below TDEE leads to weight loss, while eating above it promotes weight gain.
Is TDEE more accurate than BMR?
Yes. BMR only measures calories burned at rest. TDEE includes your lifestyle and activity level, providing a more complete estimate.
Does TDEE change daily?
Yes. Sleep, stress, workouts, and movement can affect your energy expenditure. Use TDEE as an average estimate.
Can I use TDEE for dieting or bulking?
Absolutely. Eat 10–20% below TDEE for fat loss, or 10–20% above TDEE for muscle gain.