TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand your daily calorie needs. Get personalized goals for weight loss, maintenance, or muscle gain.
TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand your daily calorie needs
Formula
TDEE = BMR × Activity MultiplierBMR (Mifflin-St Jeor): Male = 10×weight + 6.25×height - 5×age + 5, Female = 10×weight + 6.25×height - 5×age - 161
Activity Level Guide
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR × 1.725 |
| Extra Active | Very hard exercise, physical job | BMR × 1.9 |
How to Use
- 1Enter your age — Input your current age in years.
- 2Select biological sex — Choose male or female for accurate BMR calculation.
- 3Enter weight and height — Input your measurements in Imperial or Metric units.
- 4Select activity level — Choose the level that best describes your typical week.
- 5Review results — See your BMR, TDEE, and recommended macros.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn daily, including BMR plus activity. It helps set calorie goals for weight management.
What is BMR vs TDEE?
BMR is calories burned at rest for basic functions. TDEE includes BMR plus activity calories. TDEE is always higher than BMR.
How accurate is this calculation?
We use the Mifflin-St Jeor equation, one of the most accurate formulas. Individual metabolism can vary 10-15%, so adjust based on results.
How many calories to lose weight?
Aim for 500 calories below TDEE for ~1 lb/week loss. Never go below 1,200 (women) or 1,500 (men) without medical supervision.