TDEE Calculator (Total Daily Energy Expenditure)
TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a full day: at rest, digesting food, moving around, and exercising. It is your maintenance calories. Eat this amount and your weight holds steady. Eat below it and you lose weight. Eat above it and you gain.
This calculator estimates your TDEE using the Mifflin-St Jeor equation, the formula research has found most accurate for most people, then shows calorie targets for mild and standard rates of weight loss or gain.
How TDEE is calculated
Step one is your BMR (Basal Metabolic Rate), the calories burned at complete rest, using Mifflin-St Jeor:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step two multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active):
TDEE = BMR × Activity factor
Most people overestimate their activity level. An office job plus three gym sessions a week is "lightly" to "moderately" active, not "very active." When in doubt, pick the lower level and adjust from real results.
Worked example
A 30-year-old woman, 165 cm, 65 kg, exercising 3–4 days a week (moderately active, 1.55):
| BMR | 10×65 + 6.25×165 − 5×30 − 161 = 1,370 kcal |
|---|---|
| TDEE | 1,370 × 1.55 = ≈ 2,124 kcal/day |
| Weight loss target (−0.5 kg/week) | ≈ 1,624 kcal/day |
| Mild loss (−0.25 kg/week) | ≈ 1,874 kcal/day |
The 500-calorie deficit works because roughly 3,500 kcal equals 0.45 kg (1 lb) of body fat, so 500 × 7 days is about one pound per week. That is a sustainable pace for most people.
Using your TDEE without obsessing over it
Every TDEE formula is an estimate. Metabolism varies between individuals by a couple of hundred calories either way. Treat the number as a starting hypothesis: eat near the target for two to three weeks, track your weekly average weight, and adjust by 100–200 kcal if the trend disagrees with the plan. Your real results outrank any equation.
Two more things: as you lose weight your TDEE falls, so recalculate every 5 kg or so. And calorie quality still matters for hunger, energy and muscle retention. Pair your calorie target with sensible protein using the macro calculator.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest: organs, breathing, temperature regulation. TDEE is BMR plus everything else: digestion, daily movement and exercise. You eat relative to TDEE, not BMR.
How many calories should I eat to lose weight?
A common, sustainable approach is 250–500 kcal below your TDEE, producing roughly 0.25–0.5 kg (0.5–1 lb) of loss per week. Larger deficits are harder to sustain and cost more muscle. Most guidelines advise against prolonged intakes below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Why am I not losing weight at my calculated deficit?
The usual causes: the TDEE estimate runs high for you, portions drift bigger than logged, or activity is lower than the level selected. Give any target 2–3 weeks of consistent tracking, then adjust intake down or activity up in small steps.
Should I eat back the calories my watch says I burned?
Generally no. The activity multiplier already includes your exercise, and wearables commonly overestimate workout burn. Eating back device-reported calories on top of a TDEE-based target double-counts the exercise.
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Last updated . Formulas are shown on the page and checked against the worked example.
This calculator provides general information for educational purposes only and is not medical advice, diagnosis or treatment. Always consult a qualified health professional about your own situation.