TDEE Calculator: Total Daily Energy Expenditure
Estimate how many calories you burn each day from your age, sex, height, weight and activity level. All calculations run in your browser and nothing is stored.
Your data is not stored or sent to the server. All calculations are performed locally in your browser.
Enter your age, height and weight to see your daily calorie needs.
Activity multipliers
Your BMR is multiplied by one of these to estimate daily energy use.
| Activity | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Exercise 1-3 times/week | 1.375 |
| Exercise 4-5 times/week | 1.465 |
| Daily exercise or intense exercise 3-4 times/week | 1.55 |
| Intense exercise 6-7 times/week | 1.725 |
| Very intense exercise daily, or physical job | 1.9 |
Where your calories go
Typical shares of daily energy use for a moderately active adult.
| Component | Share of TDEE |
|---|---|
| Basal metabolic rate (at rest) | About 60–70% |
| Everyday movement (NEAT) | Varies widely |
| Planned exercise | Varies widely |
| Digesting food (thermic effect) | About 10% |
How it's calculated
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161TDEE = BMR × activity factorSources: Mifflin et al., Am J Clin Nutr 1990; Frankenfield et al., J Am Diet Assoc 2005
Last reviewed
Frequently asked questions
What is TDEE?
Total daily energy expenditure is the number of calories you burn in a day. It combines your basal metabolic rate (energy used at rest), the energy you spend moving and exercising, and the energy used to digest food.
How is TDEE calculated?
This calculator first estimates your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 for a sedentary day and 1.9 for very intense daily exercise or a physical job.
What is the difference between TDEE and BMR?
BMR is what you would burn lying still all day. TDEE adds everything else you do, so it is always higher. TDEE is the number to use when planning how much to eat.
How accurate is a TDEE calculator?
The BMR equation is within about 10% for most people, and choosing the activity level is the bigger source of error. Use the result as a starting point, then adjust based on how your weight changes over two to three weeks.
Which activity level should I choose?
Pick the one that matches a typical week, not your most active one. People tend to overestimate activity, so if you are between two levels, choose the lower.
How do I use my TDEE to lose or gain weight?
Eat below your TDEE to lose weight and above it to gain. A deficit of about 500 calories a day is a common starting point for steady loss; the calorie deficit calculator works out targets for different paces.
How often should I recalculate?
Recalculate after every 4 to 5 kg (about 10 lb) of weight change, or if your activity changes, because a lighter body burns fewer calories.
Related calculators
All energy & nutrition tools- Calorie Deficit CalculatorFind a daily calorie target for losing weight at a pace you choose, with a safe-minimum check.
- Maintenance Calorie CalculatorEstimate the calories you need to keep your weight steady, plus lean-gain and steady-loss targets.
- BMR CalculatorCalculate your Basal Metabolic Rate and daily calorie needs based on activity levels using the Mifflin-St Jeor Equation.