TDEE Calculator
Find out exactly how many calories your body burns each day. Enter your age, weight, height and activity level to get your Total Daily Energy Expenditure, calorie targets for every goal and a full macro breakdown.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It includes your Basal Metabolic Rate plus all calories burned through physical activity, exercise and the thermic effect of food (digesting and processing what you eat).
TDEE is the most important number in nutrition because it represents your true maintenance calories — the amount you need to eat to neither gain nor lose weight. Everything else — weight loss, muscle gain, fat loss — is built around this number.
TDEE vs BMR — What's the Difference?
BMR is always lower than TDEE. For a sedentary person TDEE is roughly 20% higher than BMR. For a very active person it can be 70–90% higher. TDEE is the number you actually use to set dietary targets.
How Is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation — the most accurate widely-used BMR formula — then multiplies the result by an activity factor to get TDEE.
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
How to Use Your TDEE to Reach Your Goal
| Goal | Daily Calories | Expected Rate |
|---|---|---|
| Aggressive fat loss | TDEE − 750 to 1,000 | ~0.75–1kg/week |
| Moderate fat loss | TDEE − 500 | ~0.5kg/week |
| Mild fat loss | TDEE − 250 | ~0.25kg/week |
| Maintenance | TDEE | Stable weight |
| Lean muscle gain | TDEE + 250 to 500 | ~0.25–0.5kg/week |
How Accurate Is TDEE?
TDEE calculators provide estimates — individual results vary based on muscle mass, genetics, hormones and metabolism. The Mifflin-St Jeor formula has been shown to be accurate within 10% for most people, which is close enough to use as a starting point.
- Use your calculated TDEE as a starting point, not an absolute truth
- Track your actual intake and weight for 2–3 weeks before making adjustments
- If your weight is stable at a given calorie intake, that is your true TDEE regardless of the calculation
- Adjust by 100–200 kcal up or down based on real results
- Recalculate every 4–6 weeks as your weight, muscle mass and activity level change
TDEE and Macronutrients
Once you know your TDEE and calorie target, the next step is splitting those calories into macronutrients. A general starting point for most goals:
| Macronutrient | General % | Priority for Fat Loss | Priority for Muscle Gain |
|---|---|---|---|
| 🥩 Protein | 25–35% | Higher — 35%+ | Higher — 30–35% |
| 🍞 Carbohydrates | 40–50% | Lower — 30–40% | Higher — 45–55% |
| 🥑 Fat | 25–30% | Moderate — 25–30% | Lower — 20–25% |
Protein is the most important macro for body composition regardless of goal — it preserves muscle during a deficit and supports growth during a surplus. Aim for at least 1.6–2.2g per kg of bodyweight.
FAQs
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including your base metabolism, physical activity and digestion. It’s the number you use to set calorie targets for weight management.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE is your BMR multiplied by your activity level — your total real world calorie burn. TDEE is always higher than BMR and is the useful number for setting dietary targets.
How do I use TDEE to lose weight?
Eat below your TDEE. A deficit of 500 calories per day leads to approximately 0.5kg of fat loss per week. The calculator above shows specific calorie targets for different rates of weight loss.
What activity level should I choose?
Be honest and conservative. Most desk workers with occasional gym sessions are lightly active not moderately active. Overestimating your activity level is the most common TDEE calculation mistake.
Does TDEE change over time?
Yes — TDEE changes as your weight, muscle mass, age and activity level change. Recalculate every 4-6 weeks especially during active weight loss or gain phases.
Is this calculator free?
Yes completely free with no sign-up needed.