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TDEE Calculator - Calculate Your Total Daily Energy Expenditure

Free, instant TDEE calculation using the Mifflin-St Jeor equation

years

Between 15 and 120 years

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cm

Frequently Asked Questions

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What is TDEE? Understanding Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for every calorie used — from basic bodily functions like breathing and circulation to intense physical exercise.

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Basal Metabolic Rate (BMR)

The largest component — typically 60-70% of TDEE. These are the calories your body needs just to stay alive at complete rest.

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Physical Activity

Accounts for 15-30% of TDEE. Includes all movement from walking to structured exercise sessions.

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Thermic Effect of Food (TEF)

About 10% of TDEE. The energy your body uses to digest, absorb, and process the nutrients in your food.

Why TDEE Matters:

Knowing your TDEE is the foundation of any effective nutrition plan. Whether you want to lose weight, gain muscle, or maintain your current physique, your TDEE tells you exactly how many calories to target each day.

How to Calculate TDEE: The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR formula for the general population. TDEE is calculated in two steps:

Step 1: Calculate BMR

Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Step 2: Multiply by Activity Factor

TDEE = BMR x Activity Multiplier

Your activity level determines the multiplier applied to your BMR.

Activity Level Multipliers

Activity LevelMultiplierDescription
Sedentary1.2Little or no exercise, desk job
Lightly Active1.375Light exercise 1-3 days/week
Moderately Active1.55Moderate exercise 3-5 days/week
Very Active1.725Hard exercise 6-7 days/week
Extra Active1.9Very hard exercise, physical job

Choosing the Right Activity Level:

Most people overestimate their activity level. If you work a desk job and exercise 3 times per week, "Lightly Active" or "Moderately Active" is most accurate. Be honest with yourself for the best results.

TDEE Calculator for Women: Female-Specific Considerations

Women typically have a lower TDEE than men of the same size due to differences in body composition and hormonal profiles. Here are key considerations:

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Lower BMR Baseline

The Mifflin-St Jeor equation accounts for this with a -161 constant for women (vs +5 for men). Women generally have more body fat and less muscle mass, which lowers metabolic rate.

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Menstrual Cycle Effects

TDEE can fluctuate by 100-300 calories across the menstrual cycle. The luteal phase (after ovulation) typically increases energy expenditure slightly.

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Pregnancy & Breastfeeding

Calorie needs increase by 300-500 calories/day during pregnancy and breastfeeding. This calculator does not account for these conditions — consult your doctor.

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Minimum Calorie Intake

Women should generally not eat below 1,200 calories/day without medical supervision. Very low calorie diets can disrupt hormones and menstrual cycles.

For Women:

A moderate calorie deficit of 300-500 calories below TDEE is safe and sustainable for weight loss. Prioritize protein (1.6-2.2g per kg bodyweight) to preserve muscle mass during a deficit.

TDEE Calculator for Men: Male-Specific Considerations

Men generally have a higher TDEE than women due to greater muscle mass and higher testosterone levels. Here are key factors for men:

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Higher BMR Baseline

Men typically have more lean muscle mass, which is metabolically active tissue. The Mifflin-St Jeor equation reflects this with a +5 constant for men.

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Muscle Mass Impact

If you carry significantly more muscle than average, your actual TDEE may be higher than calculated. Consider using a body composition-based formula for greater accuracy.

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Bulking vs Cutting

For muscle gain, eat 200-300 calories above TDEE. For fat loss, a 500-calorie deficit preserves muscle when combined with resistance training and adequate protein.

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Minimum Calorie Intake

Men should generally not eat below 1,500 calories/day without medical supervision. Extremely low intakes can reduce testosterone and impair recovery.

For Men:

Aim for 1.6-2.2g protein per kg bodyweight regardless of whether you're cutting or bulking. Distribute calories strategically around training sessions for optimal performance and recovery.

TDEE Calculator for Weight Loss: Creating a Calorie Deficit

Weight loss fundamentally requires consuming fewer calories than your TDEE. Here's how to use your TDEE result effectively:

Mild Deficit (-250 cal/day)

Lose ~0.25 kg (0.5 lb) per week. Best for those close to their goal weight or wanting to preserve maximum muscle.

Moderate Deficit (-500 cal/day)

Lose ~0.5 kg (1 lb) per week. The most commonly recommended rate — sustainable and effective for most people.

Aggressive Deficit (-750 cal/day)

Lose ~0.75 kg (1.5 lbs) per week. Suitable for those with significant weight to lose, but harder to maintain long-term.

Important Safety Guidelines:

Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Extremely low calorie diets can cause muscle loss, nutrient deficiencies, metabolic adaptation, and other health problems.

The Smart Approach:

Combine a moderate calorie deficit with resistance training and adequate protein (1.6-2.2g/kg bodyweight). This preserves muscle mass, keeps metabolism elevated, and produces sustainable, long-term results. Recalculate your TDEE every 4-6 weeks as your weight changes.

BMR vs TDEE: Understanding the Difference

BMR and TDEE are related but distinct measurements. Understanding the difference is crucial for effective nutrition planning:

AspectBMRTDEE
DefinitionCalories burned at complete restTotal calories burned in a day
Includes Activity?No — rest onlyYes — all daily activity
Typical Range1,200 - 2,000 cal/day1,600 - 3,500 cal/day
Use CaseUnderstanding base metabolismSetting daily calorie targets
For Weight LossNever eat below BMR long-termEat 300-500 cal below TDEE
MeasurementRequires lab test (indirect calorimetry) for precisionEstimated using BMR + activity multiplier

Key Takeaway:

Use TDEE (not BMR) as your reference point for daily calorie intake. Your BMR represents the absolute minimum your body needs — eating at or below BMR for extended periods can slow your metabolism and cause health issues. Always set your calorie target relative to your TDEE.

Why Knowing Your TDEE Matters: Practical Benefits

Understanding your TDEE transforms nutrition from guesswork into a data-driven approach. Here are the key benefits:

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Precision Nutrition

Stop guessing how much to eat. Your TDEE gives you a concrete calorie target to work with, whether your goal is weight loss, maintenance, or muscle gain.

  • Set accurate daily calorie goals
  • Plan macronutrient splits effectively
  • Adjust intake based on training days
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Sustainable Weight Loss

Crash diets fail because they create unsustainable deficits. With TDEE, you can create a moderate, healthy deficit that leads to lasting results.

  • Avoid extreme calorie restriction
  • Preserve muscle mass during weight loss
  • Maintain energy and performance
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Muscle Building Support

Building muscle requires a caloric surplus. Your TDEE tells you exactly how much more to eat to support muscle growth without excessive fat gain.

  • Calculate lean bulking calories
  • Optimize protein intake
  • Track progress and adjust
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Metabolic Health Awareness

Understanding your energy needs helps you make informed decisions about nutrition and recognize signs of metabolic issues.

  • Identify if you're chronically under-eating
  • Spot signs of metabolic adaptation
  • Support hormonal balance

Pro Tip: Track and Adjust

Your TDEE is an estimate, not an exact number. Use it as a starting point, then track your weight and food intake for 2-3 weeks. If your weight isn't changing as expected, adjust your calorie target by 100-200 calories and reassess. Your body's true TDEE reveals itself through consistent tracking over time.