TDEE Calculator

How to Use the TDEE Calculator

Our free TDEE calculator estimates how many total calories your body burns each day by combining your Basal Metabolic Rate with your activity level. Enter your weight in kilograms, height in centimeters, age, and gender. Then select the activity level that best matches your typical week. The calculator instantly displays both your BMR — the calories your body needs at complete rest — and your TDEE, which accounts for all daily physical activity. Results update in real time as you adjust any input, with no page reloads or buttons to click.

Understanding your TDEE is the single most important step in managing your weight and nutrition. Whether your goal is fat loss, muscle gain, or maintaining your current physique, every effective nutrition plan starts with knowing how many calories you actually burn. Your TDEE serves as the baseline from which you create a caloric surplus or deficit to achieve your goals.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, developed in 1990 and now considered the most reliable formula for estimating BMR. For men, the formula is: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. For women, it is: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161. The resulting BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active) to produce your TDEE.

Activity Level Multipliers Explained

The activity multiplier bridges the gap between your resting metabolism and your actual calorie burn. Sedentary (1.2) applies to people with desk jobs and minimal exercise. Lightly active (1.375) covers one to three light workouts per week. Moderately active (1.55) fits three to five moderate sessions. Very active (1.725) suits those who train hard six to seven days per week. Extra active (1.9) applies to athletes or people with physically demanding jobs who also exercise daily. Selecting the correct level is crucial — overestimating your activity is the most common source of error.

Using TDEE for Your Goals

Once you know your TDEE, adjusting your calorie intake becomes straightforward. For gradual fat loss, subtract 300 to 500 calories per day from your TDEE to lose approximately 0.25 to 0.5 kg per week. For lean muscle gain, add 200 to 400 calories above your TDEE while following a structured resistance training program. To maintain your current weight, aim to match your calorie intake to your TDEE. Tracking your weight over two to three weeks and adjusting intake by 100 to 200 calories at a time is the most reliable way to fine-tune your numbers beyond the initial estimate.

Frequently Asked Questions

What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food. Knowing your TDEE is essential for managing your weight because eating above it causes weight gain while eating below it causes weight loss.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. TDEE takes your BMR and multiplies it by an activity factor to account for all the calories you burn through daily movement and exercise.

Which formula is used to calculate BMR?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.

How do I choose the right activity level?

Sedentary means little or no exercise and a desk job. Lightly active means light exercise 1-3 days per week. Moderately active means moderate exercise 3-5 days per week. Very active means hard exercise 6-7 days per week. Extra active means very hard exercise or a physical job. When in doubt, choose one level lower than you think.

How should I use TDEE for weight loss or muscle gain?

For weight loss, eat 300-500 calories below your TDEE to lose about 0.25-0.5 kg per week safely. For muscle gain, eat 200-400 calories above your TDEE combined with resistance training. Avoid extreme deficits below 1,200 calories for women or 1,500 for men without medical supervision.