TDEE Calculator

About the TDEE Calculator

This TDEE (Total Daily Energy Expenditure) calculator estimates the total calories you burn in a day, combining your basal metabolic rate (BMR) with the calories burned through daily activity, exercise, and the thermic effect of food. Enter your weight, height, age, gender, and activity level, and the tool returns your maintenance calorie intake — the number of calories you need to consume to maintain your current weight.

TDEE is the master number for any weight-management goal: eat at TDEE to maintain, below TDEE to lose, above TDEE to gain. A deficit of 500 kcal/day below TDEE produces about 0.5 kg/week of weight loss (since 1 kg of fat ≈ 7,700 kcal); a surplus of 500 kcal/day produces about 0.5 kg/week of weight gain. Our calculator shows the calorie targets for both mild (-10%) and aggressive (-20%) deficits, plus a 15% surplus for lean bulk.

The activity multipliers come from the Harris-Benedict activity factor system, refined by Mifflin and others. They are broad approximations: a 1.55 multiplier for 'moderately active' covers a wide range of actual activity levels, and most people overestimate their activity. Be honest with your selection — the sedentary category (1.2) applies to most office workers who exercise a few times per week.

How It Works

TDEE is calculated by multiplying BMR by an activity factor:

TDEE = BMR * activity_multiplier

Where BMR is computed using the Mifflin-St Jeor equation (see our BMR Calculator) and the activity multipliers are:

• 1.2 — Sedentary: little or no exercise, desk job, mostly sitting
• 1.375 — Lightly active: light exercise 1-3 days/week (e.g., walking 30 min)
• 1.55 — Moderately active: moderate exercise 3-5 days/week (e.g., gym 1 hour)
• 1.725 — Very active: hard exercise 6-7 days/week (e.g., athlete training)
• 1.9 — Extra active: very hard exercise plus physical job (e.g., construction worker who trains)

The activity factors already include the thermic effect of food (about 10% of TDEE), so you don't add it separately. They are based on a 24-hour day including sleep, work, leisure, and exercise.

For weight loss: a 10-20% deficit below TDEE is sustainable; larger deficits risk muscle loss, metabolic adaptation, and binge eating. For weight gain: a 10-15% surplus with resistance training produces lean mass gain; larger surpluses primarily add fat.

Worked Examples

Suppose you are a 30-year-old male, 70 kg, 175 cm, moderately active.

1. BMR (Mifflin-St Jeor): 10*70 + 6.25*175 - 5*30 + 5 = 1,649 kcal/day
2. Activity multiplier: 1.55
3. TDEE: 1,649 * 1.55 = 2,556 kcal/day
4. For weight loss (-20%): 2,556 * 0.8 = 2,045 kcal/day
5. For weight gain (+15%): 2,556 * 1.15 = 2,939 kcal/day

If the same person is sedentary (1.2 multiplier): TDEE drops to 1,979 kcal/day — nearly 600 kcal less. This illustrates the dramatic impact of activity on daily calorie burn: moving from sedentary to moderately active burns more than an hour of moderate cardio.

For a 30-year-old female, 60 kg, 165 cm, lightly active: BMR = 1,320, TDEE = 1,320 * 1.375 = 1,815 kcal/day. A 20% deficit = 1,452 kcal/day for weight loss.

When to Use This Tool

Use this TDEE calculator when:

• Setting maintenance calorie intake for a weight-management plan
• Calculating the calorie deficit needed for a target rate of weight loss
• Calculating the calorie surplus for a lean-bulk muscle-gain phase
• Comparing the impact of different activity levels on daily energy burn
• Determining whether a '1,200 calorie diet' is appropriate for your size and activity
• Calibrating nutrition apps like MyFitnessPal, Cronometer, or MacroFactor
• Estimating fueling needs for endurance athletes during training

For a goal-specific calorie target with macronutrient breakdown, use our Calorie Calculator and Macro Calculator.

Limitations & Disclaimer

This calculator combines the Mifflin-St Jeor BMR formula with Harris-Benedict activity multipliers. The activity factors are broad approximations with standard error of 10-20% — most people overestimate their activity level, leading to inflated TDEE estimates. The calculator does not account for body composition (lean vs fat mass, which affect metabolic rate), NEAT (non-exercise activity thermogenesis), the thermic effect of food variation by macronutrient, hormonal conditions (thyroid disorders, PCOS), medications, sleep quality, ambient temperature, or metabolic adaptation after weight loss. For accurate individual energy expenditure, use indirect calorimetry or a validated wearable. This is an educational estimate, not medical advice. See our disclaimer for full terms.

Frequently Asked Questions

Last updated: July 21, 2026  ·  Author: HT99 Tools Editorial Team  ·  Reviewed by: HT99 Tools Editorial Team