TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn each day — plus your BMR and calorie targets to lose, maintain, or gain weight.
Understanding the TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the estimated number of calories your body burns in a full day, combining resting metabolism with movement and exercise. This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate predictive formulas for healthy adults. It is for anyone setting calorie targets to lose, maintain, or gain weight. Results are population-based estimates and should not replace advice from a doctor or registered dietitian.
How it works
First the tool computes Basal Metabolic Rate (BMR) from your sex, weight, height, and age using Mifflin-St Jeor. It then multiplies BMR by an activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, and extremely active 1.9. The product is your TDEE, the calories needed to maintain current weight. To lose weight, eat below TDEE (a common deficit is 300-500 kcal/day); to gain, eat above it. Re-estimate every few weeks as your weight changes, since BMR shifts with body mass.
Worked example
A 30-year-old woman, 65 kg, 165 cm, moderately active. BMR = 10 x 65 + 6.25 x 165 - 5 x 30 - 161 = 650 + 1031.25 - 150 - 161 = 1370.25 kcal. TDEE = 1370.25 x 1.55 = approximately 2124 kcal/day to maintain weight. For gradual loss she might target about 1620-1820 kcal/day, a deficit of roughly 300-500 kcal.
Tips & common mistakes
- Be honest about activity level; most people overestimate it, inflating their calorie target.
- TDEE is an estimate with a typical error band of plus or minus 10 percent; adjust using real-world results.
- Avoid very low intakes; extreme deficits risk muscle loss and rebound. Aim for gradual change.
- Recalculate after losing or gaining about 5 kg, since a lighter body burns fewer calories.
- Consult a clinician before dieting if pregnant, an athlete, or managing a medical condition.
Sources & methodology
- • Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr, 1990 (https://pubmed.ncbi.nlm.nih.gov/2305711/)
- • Academy of Nutrition and Dietetics — energy needs guidance (https://www.eatright.org)
Related tools
Reviewed by the TopOpenTools editorial team · Last updated June 2026. These tools provide general estimates for educational purposes only and are not financial, tax, insurance, investment, or medical advice. Verify important decisions with a qualified professional.
How to Use This Calculator
- 1Choose your sex and units, then enter your age, weight, and height.
- 2Select your activity level honestly — most people overestimate.
- 3Click Calculate TDEE, then use the macro calculator to split your calories.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your resting metabolism plus activity. Eating at your TDEE keeps your weight stable.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE is your BMR multiplied by an activity factor to account for movement and exercise.
Which formula does this use?
The Mifflin-St Jeor equation, which is widely regarded as one of the most accurate for estimating BMR in the general population.
How do I lose or gain weight with this?
To lose weight, eat below your TDEE (a 500 kcal/day deficit is roughly 0.45 kg / 1 lb per week). To gain, eat above it. These are estimates — adjust based on real results over a few weeks.
Is this medical advice?
No. These are general estimates for information only. Consult a doctor or registered dietitian before making significant dietary changes.