TDEE Calculator
Estimate your total daily energy expenditure, and compare your calories across every activity level and weight goal.
Results
| Item | Value |
|---|---|
| Your TDEE | |
| BMR (calories at rest) |
TDEE at every activity level
| Activity level | Calories |
|---|
Daily calorie targets
| Goal | Calories |
|---|
Quick Answer
TDEE is the number of calories your body uses in a full day. It equals your BMR multiplied by an activity factor from 1.2 to 1.9. For example, a 35-year-old man who is 5 ft 10 in, weighs 170 lb and exercises 3-5 days a week has a TDEE of about 2,654 calories a day.
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Table of Contents
How This TDEE Calculator Works
TDEE stands for total daily energy expenditure. It is an estimate of the calories your body uses in a full day, including rest, digestion, daily movement and exercise.
The calculator first estimates your basal metabolic rate (BMR), the energy your body uses at rest. It then multiplies BMR by an activity factor. Instead of showing one number, it shows your result for all five activity levels, so you can see how your calorie needs change if your routine changes.
Quick explanation: TDEE = BMR × activity factor.
- BMR: calories used at rest, based on your sex, age, height and weight.
- Activity factor: a multiplier from 1.2 to 1.9 for how active you are.
- Results: your TDEE, your BMR, every activity level, and calorie targets for common weight goals.
Your calorie needs change as your weight changes, so run the calculator again from time to time. For more detail, see the formulas and examples below.
Core Formulas
This calculator uses the simplified Mifflin-St Jeor equation, with weight in kilograms and height in centimetres:
- Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
- Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Active | 1.725 |
| Very active | 1.9 |
The activity factors are widely used estimates, not exact measurements. Weight goals use the common guide of 500 calories a day for about 1 lb a week. Real results often differ, and weight loss usually slows over time.
Worked Example 1
A 35-year-old man is 5 ft 10 in (177.8 cm), weighs 170 lb (77.11 kg) and exercises 3-5 days a week.
- BMR = (10 × 77.11) + (6.25 × 177.8) − (5 × 35) + 5 = 1,712 kcal/day
- TDEE = 1,712 × 1.55 = 2,654 kcal/day
To keep his weight he would aim for about 2,654 calories a day. For about 1 lb of weight loss a week, the target would be about 2,154.
Worked Example 2
A 45-year-old woman is 165 cm tall, weighs 68 kg and exercises 1-3 days a week.
- BMR = (10 × 68) + (6.25 × 165) − (5 × 45) − 161 = 1,325 kcal/day
- TDEE = 1,325 × 1.375 = 1,822 kcal/day
Here, the 500-calorie target of 1,322 is just below her BMR, so the calculator shows a note. A smaller reduction of 250 calories may suit her better.
Key Factors That Affect Your Results
- Body composition: the formula does not measure muscle or fat, so results can be less exact for very muscular people.
- Activity level: most people find this the hardest input to judge. If unsure, start with the lower level.
- Age: the study behind the equation covered adults aged 19 to 78.
- Health: illness, medicines, pregnancy and breastfeeding can change energy needs. This tool does not cover them.
Using Your Result
- Treat your TDEE as a starting point. Track your weight for 2-4 weeks and adjust from there.
- Compare the same time of day when you weigh yourself, because weight changes daily.
- Recalculate after a clear change in weight or routine.
- Speak to a doctor or dietitian before a major diet change, especially if you have a health condition.
Frequently Asked Questions
TDEE means total daily energy expenditure. It estimates the calories you use in a full day, including rest and activity.
No. BMR is what your body uses at rest. TDEE is BMR plus your daily movement and exercise, so it is always higher.
Choose the level that matches a normal week, not your best week. If you are unsure, pick the lower level and adjust based on your results.
It gives an estimate. The Mifflin-St Jeor equation is one of the better prediction equations, but individual results can still differ. Your real weight trend over a few weeks is a better guide.
Eating about your TDEE should keep your weight about the same. To lose weight, you would usually eat somewhat less. The results table shows common targets.
It appears when the largest weight-loss target is below your estimated BMR. Very low calorie plans are not right for everyone, so speak to a doctor or dietitian first.
References & Sources
| Source | Used For | Link |
|---|---|---|
| Mifflin MD et al., American Journal of Clinical Nutrition (1990) | The BMR equation used in this calculator. | https://pubmed.ncbi.nlm.nih.gov/2305711/ |
| Frankenfield D et al., Journal of the American Dietetic Association (2005) | Review comparing resting metabolic rate equations and their limits. | https://doi.org/10.1016/j.jada.2005.02.005 |