TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — from your stats and activity level, plus targets to lose, maintain, or gain.
2633 kcal
2133
Lose (−500)
2633
Maintain
2983
Gain (+350)
Note: Estimates use the Mifflin-St Jeor equation, the most accurate general BMR formula. Real energy needs vary with body composition and genetics — adjust based on 2–3 weeks of weight trend data.
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Calculation Method
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a full day — your resting metabolism plus everything you do. It is the single most useful number in nutrition: eat below it to lose weight, at it to maintain, and above it to gain.
How TDEE Is Calculated
We first estimate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) / − 161 (women)
TDEE = BMR × activity multiplier
Activity Multipliers
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (hard training/physical job) | 1.9 |
Worked Example
A 30-year-old man, 80 kg, 180 cm: BMR = 800 + 1,125 − 150 + 5 = 1,780 kcal. Moderately active: TDEE = 1,780 × 1.55 ≈ 2,759 kcal.
Using Your TDEE
- Lose weight: eat about 500 kcal below TDEE for ~0.5 kg/week.
- Maintain: eat at your TDEE.
- Gain: eat 250–500 kcal above TDEE with resistance training.
Estimates vary by about ±10% between individuals. Track your weight for 2–3 weeks and adjust your intake to match real results.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus all activity. It is the number you eat around to lose, maintain, or gain weight.
We estimate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor (1.2 sedentary up to 1.9 extra active). The result is your TDEE — your maintenance calories.
Eat below your TDEE. A deficit of about 500 calories per day yields roughly 0.5 kg (1 lb) of loss per week. Eat at TDEE to maintain, or slightly above to gain.
What is TDEE?
How is TDEE calculated?
How do I use my TDEE to lose weight?
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