TDEE Calculator — Find Your Total Daily Calorie Burn
Use this free TDEE calculator to find out exactly how many calories your body burns each day. Enter your age, gender, weight, height and activity level to get your Total Daily Energy Expenditure, calorie targets for every goal and a full macro breakdown.
TDEE Calculator
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What Is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day — including your Basal Metabolic Rate plus all calories burned through physical activity, exercise and digesting food. It represents your true daily calorie burn and is the number used to set calorie targets for weight loss, maintenance or muscle gain.
TDEE vs BMR — What's the Difference?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your vital organs functioning. No movement, no exercise, no digestion.
TDEE is your BMR multiplied by your activity level. It’s your real world calorie burn accounting for everything you do in a typical day. TDEE is always higher than BMR and is the number that actually matters for setting calorie targets.
How Is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation to calculate BMR then multiplies it by an activity factor:
Sedentary — BMR × 1.2
Lightly active — BMR × 1.375
Moderately active — BMR × 1.55
Very active — BMR × 1.725
Super active — BMR × 1.9
The result is your TDEE — your estimated daily calorie burn at that activity level.
How to Use TDEE for Weight Loss or Gain
To lose weight eat below your TDEE. A deficit of 500 calories per day leads to approximately 0.5kg of fat loss per week.
To gain weight eat above your TDEE. A surplus of 500 calories per day leads to approximately 0.5kg of weight gain per week.
To maintain weight eat at your TDEE.
The calorie targets shown above your results are automatically calculated based on your TDEE.
How Accurate Is TDEE?
TDEE calculators provide estimates — individual results vary based on muscle mass, genetics, hormones and other factors. Use your calculated TDEE as a starting point. Track your actual weight and intake for 2-3 weeks and adjust by 100-200 calories up or down based on real results.
The most common mistake is overestimating activity level. Be honest — most people are sedentary or lightly active, not moderately active.
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.