nutrition
Tdee calculator
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including exercise and daily movement. It is the most useful number for setting up a diet — eat at TDEE to maintain weight, below to lose, above to gain.
How to use this calculator
- Enter your weight, height, age, and biological sex.
- Select the activity level that best matches your weekly training frequency.
- Click Calculate TDEE to see your result.
- Use your TDEE as the calorie target for your diet. Adjust after 2–3 weeks based on real-world progress.
The formula
TDEE is calculated using the Mifflin-St Jeor formula for Basal Metabolic Rate (BMR), then multiplied by an activity factor:
BMR (male) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
BMR (female) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity multiplier
Activity multipliers: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very active 1.9
How to interpret your result
Your TDEE is an estimate — individual variation, muscle mass, and metabolic adaptation all affect the real number. Use it as a starting point and track your weight weekly for 2–3 weeks to validate. If weight is stable at your target calories, your TDEE estimate is accurate.
Related tools
- Macro Calculator — split your TDEE into protein, fat, and carbs
- BMR Calculator — see your base metabolic rate before the activity multiplier
Read more
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including exercise and daily movement. It is the most useful number for setting up a diet — eat at TDEE to maintain weight, below to lose, above to gain.
How to use this calculator
- Enter your weight, height, age, and biological sex.
- Select the activity level that best matches your weekly training frequency.
- Click Calculate TDEE to see your result.
- Use your TDEE as the calorie target for your diet. Adjust after 2–3 weeks based on real-world progress.
The formula
TDEE is calculated using the Mifflin-St Jeor formula for Basal Metabolic Rate (BMR), then multiplied by an activity factor:
BMR (male) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
BMR (female) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity multiplier
Activity multipliers: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very active 1.9
How to interpret your result
Your TDEE is an estimate — individual variation, muscle mass, and metabolic adaptation all affect the real number. Use it as a starting point and track your weight weekly for 2–3 weeks to validate. If weight is stable at your target calories, your TDEE estimate is accurate.
Related tools
- Macro Calculator — split your TDEE into protein, fat, and carbs
- BMR Calculator — see your base metabolic rate before the activity multiplier
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