TDEE Calculator – Calculate Your Total Daily Energy Expenditure
Our TDEE calculator gives you a complete picture of your daily calorie burn. Factor in your activity level for an accurate estimate to guide weight loss, gain, or maintenance.
Desk job, little or no exercise
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including everything from breathing and digesting food to walking around and exercising. Think of it as your body's daily calorie budget.
Your TDEE is made up of four parts: your Basal Metabolic Rate (BMR) – the calories you'd burn just lying in bed all day – plus the calories you burn through digestion, daily movement, and intentional exercise. Most people's BMR accounts for about 60-75% of their total daily burn.
Knowing your TDEE helps you make informed decisions about eating. Want to lose weight? Eat below your TDEE. Want to gain muscle? Eat above it. Want to stay the same? Match it. No guesswork, just numbers.
Calculate your BMR
We use the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender. It's considered one of the most accurate BMR formulas available.
Pick your activity level
Be honest here. "Moderately active" doesn't mean you walked to the fridge three times. It means you actually exercise 3-5 days a week.
Multiply BMR by activity factor
Your BMR gets multiplied by a number between 1.2 (couch potato) and 1.9 (professional athlete) to get your TDEE.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days per week |
| Active | 1.725 | Hard exercise 6-7 days per week |
| Very Active | 1.9 | Very hard exercise daily or physical job |
Maintenance
Eat at your TDEE. This keeps your weight stable. Good for people who want to focus on performance or body recomposition.
Weight Loss
Eat 15-20% below your TDEE. A 500-calorie daily deficit typically produces about 1 pound of weight loss per week. Don't go too aggressive – you'll just feel miserable and quit.
Weight Gain
Eat 10-15% above your TDEE. If you're lifting weights, most of this will go to muscle. If you're sedentary... well, you know where it'll go.
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is what you'd burn lying in a coma all day. TDEE includes everything else – walking, talking, fidgeting, working out. TDEE is always higher than BMR, usually by 20-90% depending on how much you move.
How accurate is the TDEE calculator?
It's an estimate, not a crystal ball. The Mifflin-St Jeor equation is accurate for most people within about 10-15%. Your actual TDEE depends on genetics, muscle mass, and how honest you are about your activity level. Use it as a starting point and adjust based on real results.
Should I eat back exercise calories?
If you calculated your TDEE correctly, no. Your activity multiplier already accounts for your exercise routine. Eating back calories burned during workouts is a common mistake that stalls weight loss.
Why isn't my weight changing even though I'm eating at my TDEE?
Give it two weeks. Daily weight fluctuates from water retention, salt intake, and digestion. Track your weekly average, not daily numbers. If there's no trend after 2-3 weeks, recalculate your TDEE or check if you're underestimating food intake.
Can I use TDEE for weight loss?
Absolutely. That's what it's for. Subtract 500 calories from your TDEE for steady, sustainable weight loss. Most people should aim to lose 0.5-2 pounds per week. Anything faster usually means muscle loss and rebound weight gain.
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