TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day including exercise. Uses the Mifflin-St Jeor equation. See also Calorie Calculator and BMI Calculator.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. TDEE is the most important number for managing your weight — eat below it to lose weight, at it to maintain, or above it to gain weight. Unlike BMR, which only accounts for basic body functions, TDEE includes exercise, walking, and all daily movement.
TDEE Formula
TDEE = BMR × Activity Multiplier
BMR (Male) = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
BMR (Female) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Example (25-year-old male, 75kg, 178cm, moderately active)
BMR = (10 × 75) + (6.25 × 178) − (5 × 25) + 5 = 1,742.5
TDEE = 1,743 × 1.55 = 2,701 cal/day
TDEE by Activity Level
| Activity Level | Multiplier | Example TDEE (BMR 1700) |
|---|---|---|
| Sedentary | 1.2 | 2,040 cal |
| Lightly Active | 1.375 | 2,338 cal |
| Moderately Active | 1.55 | 2,635 cal |
| Very Active | 1.725 | 2,933 cal |
| Extra Active | 1.9 | 3,230 cal |
Frequently Asked Questions
What is the difference between TDEE and BMR?
BMR is the calories burned at complete rest — just to keep your organs functioning. TDEE adds all physical activity on top of BMR. TDEE is always higher than BMR and is the number you should use for diet planning.
How do I use TDEE for weight loss?
Eat 500 calories below your TDEE for approximately 0.5 kg (1 lb) of weight loss per week. A 250-calorie deficit produces slower but more sustainable results. Never go below 1,500 cal/day (men) or 1,200 cal/day (women) without medical supervision.
How accurate is TDEE calculation?
TDEE estimates are accurate to within 10-15% for most people. Use the result as a starting point, then adjust based on real-world results over 2-4 weeks. If you are not losing or gaining weight as expected, adjust by 100-200 calories.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, your TDEE already accounts for it — no need to eat back exercise calories separately. If you used "Sedentary" and exercise on top, you may need to add some calories on workout days.