TDEE Calculator
Your TDEE (total daily energy expenditure) is the number of calories you burn in a full day, including exercise. Enter your details and activity level to see your maintenance calories, plus daily targets for losing, maintaining or gaining weight.
Your TDEE equals your Basal Metabolic Rate multiplied by an activity factor (1.2 to 1.9). Most people overestimate activity. If you sit most of the day and train 3 times a week, choose lightly or moderately active. To lose weight safely, eat 300 to 500 kcal below your TDEE.
Total Daily Energy Expenditure (TDEE)
Maintenance CaloriesEating this many calories per day will maintain your current body weight at your selected activity level.
Basal Metabolic Rate
1780 kcal
At rest
Weekly Calories
19,320 kcal
Maintenance total
Calorie Targets for Your Goal
| Goal | Adjustment | Calories |
|---|---|---|
| Weight Loss (-0.5 kg / 1 lb per week) | -500 kcal | 2260 kcal/day |
| Mild Weight Loss (-0.25 kg / 0.5 lb per week) | -250 kcal | 2510 kcal/day |
| Maintain Weight | 0 kcal | 2760 kcal/day |
| Mild Weight Gain (+0.25 kg / 0.5 lb per week) | +250 kcal | 3010 kcal/day |
| Weight Gain / Bulk (+0.5 kg / 1 lb per week) | +500 kcal | 3260 kcal/day |
TDEE by Activity Level
| Activity Level | Multiplier | TDEE |
|---|---|---|
| Sedentary | ×1.2 | 2140 kcal/day |
| Lightly active | ×1.375 | 2450 kcal/day |
| Moderately active | ×1.55 | 2760 kcal/day |
| Very active | ×1.725 | 3070 kcal/day |
| Extra active | ×1.9 | 3380 kcal/day |
Recalculate your TDEE every 3 to 5 kg of body weight change.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use TDEE Calculator
- 1Enter your age, sex, height, and current weight.
- 2Select your weekly activity level from sedentary to extremely active.
- 3Read your daily maintenance calories and recommended intake for mild loss, moderate loss, and bulking.
Choosing your activity level
Most people overestimate their daily activity level. If you work a desk job and lift weights 3 times a week, 'lightly active' or 'moderately active' is usually the most accurate multiplier.
Track your body weight for 2 to 3 weeks while consuming your calculated maintenance calories. If your weight drifts up or down, adjust your daily intake by 100 to 150 kcal.
Energy components of TDEE
Your total expenditure consists of: BMR (~60-70%), NEAT (non-exercise activity thermogenesis, ~15%), EAT (exercise activity thermogenesis, ~5-10%), and TEF (thermic effect of food, ~10%).
Frequently Asked Questions
What is the difference between TDEE and BMR?
BMR is calories at rest to maintain essential organ function; TDEE is BMR plus all activity, movement, digestion, and deliberate exercise.
How accurate is a TDEE calculator?
It's an estimate, typically within about 10% for most individuals. Track your body weight and caloric intake over 2–3 weeks to fine-tune your actual baseline.
How many calories below TDEE should I eat to lose weight?
A deficit of about 300 to 500 kcal/day suits most people and gives roughly 0.25 to 0.5 kg (0.5 to 1 lb) of fat loss per week without sacrificing lean muscle.
Does TDEE change as I lose weight?
Yes. A smaller body burns fewer calories during both rest and movement. Recalculate your TDEE after every 4 to 5 kg (10 lb) of weight loss.
Related Calculators
BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.
Calorie Deficit Calculator
Calculate a safe, sustainable calorie deficit to reach your goal weight on schedule.
Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Macro Calculator
Calculate your daily macronutrients (protein, carbs, and fat) for weight loss or muscle building.
Weight Loss Timeline Calculator
Project your realistic week-by-week weight loss timeline with adaptive metabolic rate tracking.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water