TDEE
Calculator
Free Total Daily Energy Expenditure Calculator. Calculate Your Daily Calorie Needs.
Use our free TDEE calculator to determine your total daily energy expenditure. Whether you're trying to lose weight, gain muscle, or maintain your current weight, understanding your TDEE helps you calculate accurate calorie needs. Our calculator works for both men and women, with imperial (pounds/feet) and metric (kilograms/centimeters) options available.
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Total Daily Energy Expenditure
Total TDEE
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Discover More About Your TDEE Below
What is TDEE?
Total Daily Energy Expenditure
Total Daily Energy Expenditure (TDEE) is the estimated total number of calories your body burns in a 24-hour period. Your TDEE represents the energy your body uses throughout the day, including calories burned through basic bodily functions, daily activities, exercise, and digesting food.
Understanding your TDEE can help you determine how many calories you may need to eat each day to maintain your current weight, support weight loss goals, or gain weight. If you eat around the same number of calories as your TDEE, your weight tends to remain stable. Eating fewer calories than your TDEE creates a calorie deficit that can lead to weight loss over time, while eating more than your TDEE creates a calorie surplus that typically leads to weight gain.
TDEE Consists of Several Components
Basal Metabolic Rate (BMR)
Calories burned at rest for basic life functions like breathing, circulation, and cell production
Physical Activity
Calories burned through intentional exercise and daily movement
Non-Exercise Activity Thermogenesis (NEAT)
Calories burned through everyday activities like walking, typing, or cleaning
Thermic Effect of Food (TEF)
Calories burned digesting and processing food
Our TDEE calculator combines these factors using your age, gender, height, weight, and activity level to estimate your total daily calorie expenditure. This free calculator uses scientifically recognized formulas, including the Mifflin-St Jeor equation, to provide calorie estimates for both men and women.
Mifflin-St Jeor Equation Explained
TDEE Formula
Our TDEE calculator uses the Mifflin-St Jeor equation, which is widely recognized in research as a common method for estimating basal metabolic rate (BMR) in population studies. This is important because calculating your BMR is the first step in calculating your TDEE.
The Mifflin-St Jeor BMR Formulas
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
What This Equation Does
The Mifflin-St Jeor equation estimates your basal metabolic rate (BMR)—the calories your body burns at rest. It accounts for weight, height, age, and biological sex because these factors influence baseline metabolism.
The equation uses different formulas for men and women (166 calories difference) because males typically have more muscle mass and higher baseline metabolic rates than females at equivalent body size.
From BMR to TDEE
This equation calculates only your resting metabolic rate. To get your TDEE (total daily energy expenditure), your BMR is multiplied by an activity factor (1.2 to 1.9) that accounts for daily movement, exercise, and digestion.
Why Metric Units
The Mifflin-St Jeor equation uses specific multipliers (10 for weight, 6.25 for height) that were calibrated based on metric measurements. These numbers produce accurate BMR estimates only when weight is in kilograms and height is in centimeters. Using pounds and inches would produce incorrect results. Our TDEE Calculator converts imperial measurements to metric automatically.
How to Calculate TDEE
Understanding Your Daily Calorie Needs
Calculating your TDEE takes two steps: calculate your BMR using the formula above, then multiply by your activity level.
01
Step One
Calculate Your BMR (explained above)
Formula for Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Formula for Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
If using imperial units, convert to metric first:
Pounds ÷ 2.205 = kilograms
(Feet × 12 + inches) × 2.54 = centimeters
Example: 30-year-old man, 5'10", 180 lbs
Convert: 81.6 kg, 177.8 cm
BMR = (10 × 81.6) + (6.25 × 177.8) - (5 × 30) + 5 = 1,782 calories
02
Step Two
Apply Activity Multiplier
Multiply your BMR by your activity level:
Sedentary (little/no exercise): BMR × 1.2
Light (1-2 days/week): BMR × 1.375
Moderate (3-5 days/week): BMR × 1.55
Heavy (6-7 days/week): BMR × 1.725
Athlete (2x daily): BMR × 1.9
Example continued:
1,782 × 1.55 (moderate exercise) = 2,762 calories/day (TDEE)
Instead of calculating TDEE manually, our free Total Daily Energy Expenditure Calculator provides instant results in either metric or imperial units. Simply choose your preferred measurement system, enter all the required fields, and click calculate. Our online tdee calculator uses the same standard formulas shown above—giving you quick results without manual calculation.
TDEE vs BMR
What's the Difference?
TDEE and BMR are related but distinct measurements, and understanding the difference helps when using a TDEE calculator or BMR calculator.
BMR represents the estimated calories your body uses to maintain basic life functions while at rest. This includes breathing, circulation, cell production, and maintaining body temperature. BMR typically accounts for approximately 60-75% of total daily calorie expenditure in population studies.
TDEE is your estimated complete daily calorie burn, which means your BMR plus all physical activity. TDEE accounts for exercise, daily movement, and the calories used in digesting food. Your TDEE estimate is typically higher than your BMR estimate unless activity is minimal.
Think of BMR as your baseline—the estimated calories burned at rest. TDEE takes that baseline and adds estimated calories burned through activity. This is why TDEE calculators ask about your activity level while BMR calculators don't.
For weight management planning, nutrition considerations, or exploring calorie targets, TDEE provides a more complete picture than BMR alone. Your TDEE estimate reflects daily calorie expenditure including activity, while BMR shows only resting metabolic rate.
Our TDEE calculator estimates your BMR first using the Mifflin-St Jeor equation, then applies your activity multiplier to determine your total daily energy expenditure. This provides a calorie estimate you can use as a reference for meal planning and weight goals.
Example Comparison:
A 25-year-old male might have estimated:
BMR: 1,800 calories/day (resting metabolism)
TDEE: 2,520 calories/day (with moderate exercise)
The 720-calorie difference represents estimated calories from physical activity and daily movement. This is why using a TDEE calculator provides more comprehensive calorie information than BMR alone.
Understanding Your TDEE Results
Your TDEE result represents the total calories your body uses each day, providing the foundation for making informed decisions about your nutrition and weight goals. Understanding this number helps you determine whether to eat more, less, or the same amount to support your specific health objectives.
What Your TDEE Number Represents
Your TDEE result shows an estimated number of calories your body may burn in a typical 24-hour period based on the info you provided. This total daily energy expenditure estimate includes calorie-burning activities throughout your day.
TDEE as Maintenance Calories:
Your TDEE represents an estimate of maintenance calories—the approximate amount that, if eaten consistently, may maintain your current weight. Generally:
Eating below estimated TDEE
May create calorie deficit
Eating at estimated TDEE
Weight may remain relatively stable
Eating above estimated TDEE
Weight may remain relatively stable
Interpreting TDEE Results by Goal
For Weight Loss Planning
Some approaches involve eating 300-500 calories below estimated TDEE. For example, if your TDEE estimate is 2,200 calories, eating 1,700-1,900 calories may create a deficit. A TDEE calculator to lose weight provides the baseline number for exploring calorie targets.
For Muscle Gain Goals
Some approaches involve eating 200-300 calories above estimated TDEE combined with resistance training. This approach aims to provide energy for muscle development. Individual results vary based on training, genetics, and other factors.
For Weight Maintenance
Eating at or near your estimated TDEE while focusing on exercise and nutrition quality may support weight maintenance. Body composition can change even when weight remains stable.
Understanding TDEE Estimate Accuracy
TDEE calculators provide estimates based on population averages using standard formulas like Mifflin-St Jeor. Individual metabolic rate varies based on factors including genetics, muscle mass, hormone levels, activity patterns, and metabolic history. Actual calorie expenditure may differ from calculated estimates by 10-15% or more.
Monitoring weight trends and energy levels over several weeks provides feedback on whether your estimated TDEE aligns with your actual expenditure. If results differ from expectations, adjusting calorie intake by 100-200 calories and reassessing can help you figure out your individual calorie needs. This personalized approach uses your TDEE calculator result as a starting reference point.
How Many Calories Should I Eat a Day?
Using Your TDEE for Weight Goals
Understanding how to apply your TDEE calculation can inform your approach to weight management. Using estimated calorie targets based on your total daily energy expenditure provides a personalized starting point rather than following generic calorie recommendations that may not account for your individual metabolism and activity level.
Whether your goal is weight loss, muscle gain, or maintenance, your TDEE calculator result serves as a baseline reference. Individual approaches vary, and monitoring real-world results over several weeks helps you adjust calorie intake to match your specific needs and circumstances.
Using Your TDEE for Weight Loss
Using a TDEE calculator to lose weight provides a foundation for exploring calorie targets. Common weight loss approaches involve eating 300-750 calories below your estimated TDEE, with moderate deficits (300-500 calories) often used for gradual progress. For example, if your TDEE estimate is 2,400 calories, eating 1,900-2,100 calories daily may create a deficit often associated with 0.5-1 pound change per week in population studies, though individual results may vary.
Using Your TDEE for Muscle Gain
Some muscle-building approaches involve eating 200-300 calories above your estimated TDEE combined with progressive resistance training. These approaches often emphasize protein intake around 0.7-1g per pound of body weight based on common fitness recommendations. Individual muscle gain results vary widely based on training experience, genetics, consistency, and other factors beyond calorie intake alone.
Using Your TDEE for Weight Maintenance
Weight maintenance approaches typically involve eating at or near your estimated TDEE while focusing on nutrition quality and physical activity. Your TDEE calculator result provides a starting reference point that you can adjust by 100-200 calories based on whether your weight trends up or down over time. Monitoring body composition rather than scale weight alone provides more complete information about how your maintenance approach is working.
When to Recalculate Your TDEE
Your total daily energy expenditure estimate may change as your weight, activity patterns, and body composition change over time. Consider recalculating using a free TDEE calculator online when your weight changes by 10+ pounds, when your activity level significantly shifts, or every 6-12 months for ongoing accuracy. Regular recalculation combined with real-world monitoring helps ensure your calorie reference points remain relevant as your circumstances evolve.
How to Calculate Your Calorie Deficit
What is a Calorie Deficit and Why Create One?
A calorie deficit occurs when you consume fewer calories than your body burns through daily activities and basic functions. Many weight loss approaches involve creating a calorie deficit, as this energy difference may prompt the body to use stored energy over time. Your TDEE provides a foundation for determining what calorie intake might create a deficit for you individually. Different people have different goals, timelines, and needs—there's no single "right" deficit size for everyone.
How to Calculate Your Calorie Deficit Using TDEE
Calculate your potential calorie deficit by subtracting your planned calorie intake from your estimated TDEE. For example, if your TDEE estimate is 2,400 calories and you eat 2,100 calories daily, you have a 300-calorie deficit.
Common calorie deficit approaches range from smaller deficits around 200-300 calories to moderate deficits of 400-500 calories below estimated TDEE. Some people use larger deficits, though the size that feels sustainable varies by individual circumstances, lifestyle, and personal preferences. Research suggests smaller to moderate deficits are often associated with gradual changes of approximately 0.5-1 pound weekly in population studies, though individual experiences could vary. The approach that works best is one you can maintain while feeling energized and nourished.
Adjusting Your Deficit Over Time
Your calorie needs change as your body and activity patterns change. As weight decreases, TDEE estimates typically decrease as well, which means the same calorie intake creates a smaller deficit over time. Consider recalculating your TDEE every 10-15 pounds of weight change to understand how your calorie needs may have shifted.
Pay attention to how you feel—energy levels, mood, hunger, and workout performance all provide valuable feedback. If you feel overly fatigued, constantly hungry, or notice performance declining, these signals suggest your calorie intake might be lower than what works well for your body. Adjusting intake upward by 100-200 calories and reassessing how you feel can help you find a more sustainable balance.
Supporting Your Body with Adequate Nutrition
While creating a calorie deficit is one approach to weight management, maintaining adequate calorie intake supports your body's essential functions. Your body needs sufficient energy for basic processes like maintaining body temperature, supporting immune function, producing hormones, and repairing tissues. Adequate nutrition ensures you get essential nutrients your body needs to function optimally.
Very low calorie intakes—generally considered below 1,200 calories daily for women or 1,500 calories daily for men—can make it challenging to meet nutritional needs and may affect energy, metabolism, and overall wellbeing. If you're considering a significant calorie deficit, working with healthcare providers or registered dietitians ensures support for both your goals and your health.
Remember that supporting your body well makes any health journey more sustainable. You deserve an approach that helps you feel good while working toward your goals.
For additional support in planning your calorie approach, explore our Calorie Deficit Calculator. This tool uses your TDEE, desired goal weight, and your chosen deficit to estimate a personal timeline to reach your goal with suggested daily calorie targets. As with all calculators, these are starting estimates—your individual experience and how you feel provide the most valuable information for adjusting your approach over time.
TDEE Activity Levels Explained
Selecting an appropriate activity level in your TDEE calculator affects your results. Understanding each category helps you make an informed choice.
Sedentary (Little or No Exercise)
Consider this category if you have a desk job with minimal movement, don't follow a regular exercise routine, get fewer than 5,000 steps daily, and spend most of your day sitting.
Light Exercise (1-2 Days/Week)
Consider this category if you exercise or play sports 1-2 days per week, have a mostly sedentary job but walk regularly, get 5,000-7,500 steps daily, and include light activities like yoga or casual walking.
Moderate Exercise (3-5 Days/Week)
Consider this category if you exercise or play sports 3-5 days per week, have moderate daily activity through work or lifestyle, get 7,500-10,000 steps daily, & engage in regular cardio or strength training.
Heavy Exercise (6-7 Days/Week)
Consider this category if you exercise intensely 6-7 days per week, have a physically demanding job, get 10,000-15,000+ steps daily, and train for athletic events or competitions.
Athlete (2x Per Day Training)
Consider this category if you train intensely twice daily, are a competitive athlete in-season, have extremely high daily activity demands, and combine physical job with intense training.
When uncertain between two categories, starting with the lower activity level provides a more conservative estimate. Monitoring results over 2-3 weeks and adjusting your approach based on your outcomes helps identify which category best reflects your actual activity patterns.
Many TDEE calculator online tools, including ours, allow you to recalculate easily with different activity levels to see how activity selection affects your estimated total daily energy expenditure results.
TDEE Calculator for Women and Men
Our TDEE calculator works for both women and men, though understanding how biological sex affects total daily energy expenditure helps explain why the same calculator produces different estimates for males and females. The Mifflin-St Jeor equation used in our calculator applies different formulas for men and women because biological differences influence basal metabolic rate.
Men typically have higher muscle mass relative to body weight, lower body fat percentage, and higher testosterone levels that influence metabolism, resulting in higher baseline calorie expenditure. Women typically have higher essential body fat necessary for reproductive function, lower muscle mass relative to body weight, and hormonal fluctuations that can affect metabolism, resulting in lower baseline calorie expenditure at the same weight and height.
For example, a 30-year-old person who is 170 cm tall, weighs 70 kg, and exercises moderately might have an estimated TDEE around 2,700 calories daily if male or around 2,400 calories daily if female. The approximate 300-calorie difference comes from the gender-specific BMR calculation built into the Mifflin-St Jeor formula.
Women searching for a TDEE calculator often want to understand how menstrual cycles, pregnancy, or menopause might affect their results. Research suggests metabolism may increase slightly (around 50-300 calories) during the luteal
phase of the menstrual cycle. During pregnancy, TDEE increases to support fetal development, but pregnant individuals should work with healthcare providers for nutritional guidance rather than using standard TDEE calculators. During menopause, metabolism may decrease somewhat due to hormonal changes and muscle mass loss, so recalculating TDEE may help during this phase.
Men using a TDEE calculator for weight loss or muscle gain goals can generally use calculated values as starting estimates. However, men with above-average muscle mass—particularly those who strength train regularly—may have actual TDEE values 10-15% higher than calculated, as muscle tissue burns more calories at rest.
Age-related hormonal changes also matter for men, as testosterone naturally declines with age, potentially reducing metabolic rate over time. Men over 40 may benefit from recalculating TDEE regularly and may find their calorie needs have shifted compared to when they were younger.
Our free TDEE calculator accurately provides personalized estimates for both men and women by acknowledging metabolism variations in our predictions.
Factors That Affect Your TDEE
While a TDEE calculator provides helpful estimates based on standard inputs, your individual total daily energy expenditure is influenced by many personal factors that make you unique. Understanding these variables helps explain why your actual calorie needs may differ from calculator estimates—and why that's completely normal. Your body is complex and dynamic, and these factors demonstrate why TDEE calculations serve as starting points rather than final prescriptions.
Age and Life Stage
Some research shows your metabolism naturally evolves throughout your life. Research suggests metabolic rate may decrease approximately 2-5% per decade after age 30, often due to gradual changes in muscle mass and hormones. This is why our TDEE calculator asks for your age—it helps provide estimates that reflect where you are.
Body Composition and Muscle Mass
Your unique body composition significantly influences your calorie expenditure. Muscle tissue is metabolically active, meaning it uses energy even at rest. If you've built muscle through strength training or sports, you may find your actual calorie needs are higher than standard calculator estimates.
Individual Metabolism and Genetics
Every person's metabolism has its own natural rhythm, influenced partly by genetics. Some people naturally have faster metabolic rates while others have slower ones—neither is better or worse, just different. This natural variation means your actual TDEE might be 10-15% higher or lower than calculator estimates.
Hormonal Balance
Hormones like thyroid hormones, cortisol, insulin, and sex hormones all play important roles in metabolism. Hormonal fluctuations are normal throughout life stages, monthly cycles, and daily rhythms. Working with healthcare providers for diagnosed hormonal conditions, helps ensure your approach supports your health while using TDEE calculations as one reference.
Sleep and Recovery
Quality sleep is one of the most supportive things you can do for your metabolism and overall wellbeing. Research suggests that getting 7-9 hours of quality sleep helps your body regulate hormones that affect appetite, energy, and calorie use. If you're working on improving sleep quality, that's a wonderful investment in your health.
Stress and Wellbeing
Chronic stress can influence metabolism through elevated cortisol and other hormonal shifts. Taking care of your mental and emotional wellbeing isn't just good for your quality of life—it supports your physical health too. If you're managing high stress, your actual calorie needs might differ from calculator estimates.
Activity Throughout Your Day (NEAT)
Beyond formal exercise, your daily movement (how much you walk, stand, and move) adds to your TDEE. Some people are naturally more physically active in their daily lives, burning several hundred additional calories throughout the day. This non-exercise activity thermogenesis (NEAT) is part of why TDEE calculator activity categories are estimates.
Nutrition and Digestion
Your body uses energy to digest and process the food you eat (TEF). Different nutrients require different amounts of energy to process—protein uses the most (20-30% of its calories), carbohydrates use moderate amounts (5-10%), and fats use the least (0-3%). Eating higher protein, may burn slightly more calories through digestion than calculator averages account for.
Hydration and Fluid Balance
Staying well-hydrated supports your metabolism and helps your body function optimally. Research suggests that even mild dehydration can temporarily reduce metabolic rate and affect how efficiently your body uses energy. Drinking adequate water throughout the daysupports your body's natural processes.
These factors explain why your TDEE calculator result is a helpful starting estimate, but not a final verdict. Still many other unlisted variables can also influence your individual energy expenditure. The encouraging news is that TDEE can improve over time: building muscle, improving sleep, managing stress, and staying active can all support your metabolism as your habits evolve. Calculate your TDEE as your initial reference point, monitor how you feel over several weeks, then adjust based on your results. Finding what works for your unique body is part of the process.
Related Calorie and Metabolism Calculators
Explore Additional Body Metrics With These Related Calculators
01
BMR Calculator
Calculate your Basal Metabolic Rate—the calories your body uses at rest for basic functions. Useful for understanding the foundation of your metabolism and your natural daily caloric spend.
02
Calorie Deficit Calc.
Exploring weight management? Our calorie deficit calculator helps estimate calorie intake based on your TDEE and goals. Provides informational calorie targets and timeline estimates.
03
BMI Calculator
Calculate your Body Mass Index to understand weight status relative to height. Useful for seeing how your weight compares to height-based categories used in health screening.
Frequently Asked Questions About TDEE Calculators
Q: How many calories should I eat to lose weight based on my TDEE?
A: Eat 300-500 calories below your TDEE for gradual loss (approximately 0.5-1 pound weekly) or 500-750 calories below for faster loss (approximately 1-1.5 pounds weekly). For example, if your TDEE is 2,200 calories, eating 1,700-1,900 calories creates a moderate deficit.
Q: How many calories should I eat to gain muscle based on my TDEE?
A: Eat 200-300 calories above your TDEE while following a resistance training program. For example, if your TDEE is 2,500 calories, eating 2,700-2,800 calories may support muscle development.
Q: Why is TDEE different for women?
A: Women typically have lower TDEE than men at the same weight due to higher essential body fat and lower muscle mass, with average differences of 200-400 calories daily. Additionally, women may experience TDEE fluctuations of 100-300 calories throughout their menstrual cycle due to hormonal changes.
Q: What's the difference between TDEE and BMR?
A: BMR is the calories your body burns at rest for basic functions, while TDEE includes your BMR plus all calories burned through activity and exercise. Your TDEE is always higher than your BMR—typically 20-50% higher depending on activity level.
Q: Should I eat my TDEE to maintain my current weight?
A: Yes, eating at your estimated TDEE typically maintains your current weight since calorie intake matches expenditure. Monitor weight trends over 3-4 weeks and adjust by 100-200 calories if needed.
Q: How do I know if my TDEE calculation is accurate for me?
A: Track your weight and food intake for 2-4 weeks while eating at your calculated TDEE. If your goal was to maintain weight, and you have, then your TDEE is accurate. If you lost weight, your TDEE should be increased to a higher calorie intake. If you gained weight, your actual TDEE should be decreased to a lower calorie intake.
Q: Do I need to recalculate my TDEE as I lose weight?
A: Yes, recalculate your TDEE after losing 10-15 pounds because a smaller body requires fewer calories. Failing to recalculate can slow progress as your calorie deficit shrinks.
Q: Why does my weight fluctuate even when I eat the same calories as my TDEE?
A: Daily weight fluctuations of 1-5 pounds are normal due to water retention, digestion, hormones, and sodium intake. Focus on weekly average weight trends over 3-4 weeks rather than daily numbers.
Q: Should I recalculate my TDEE after starting a new exercise routine?
A: Yes, recalculate your TDEE when your exercise routine changes significantly—for example, going from sedentary to exercising 4 times weekly can increase your TDEE by 300-500 calories.
A Note from Health Calcz
Disclaimer* - This TDEE calculator provides educational information based on standard total daily energy expenditure formulas. Results are estimates for informational purposes only and should not be used for medical diagnosis, treatment decisions, or as nutrition prescriptions. TDEE calculators use population averages and may not reflect individual metabolic rates. Factors including muscle mass, genetics, hormones, medical conditions, and metabolic history affect energy expenditure in ways TDEE calculators cannot fully assess. This tool and information are not medical or nutritional advice and don't replace consultation with qualified healthcare professionals. For personalized nutrition guidance, calorie targets, weight management support, or concerns about your TDEE results, consult your doctor or registered dietitian. If you have medical conditions affecting metabolism or questions about appropriate calorie intake, contact your healthcare provider.