TDEE Calculator
Calculate your total daily energy expenditure based on your activity level.
Understanding TDEE Calculator
Total Daily Energy Expenditure (TDEE) is an estimate of the total amount of energy a person uses throughout an average day. It includes the energy required to keep the body functioning at rest, the energy used for physical activity and everyday movement, and the energy associated with processing food. Because daily energy expenditure differs from person to person, TDEE is best understood as an estimated starting point rather than a fixed number of calories that the body must consume every day.
The TDEE calculation begins by estimating Basal Metabolic Rate (BMR). BMR represents the approximate amount of energy required to support basic physiological functions while the body is at rest, including breathing, circulation, temperature regulation, and cellular activity. This calculator uses the Mifflin-St Jeor equation, a commonly used predictive equation that estimates resting energy requirements from age, sex, height, and body weight.
A practical way to use this calculator
TDEE Calculator is most useful when the measurements you enter are taken using the same units and definitions shown beside each field. The calculator asks for values such as Gender, Age (years), Weight (kg), Height (cm); enter the measurements as accurately and consistently as possible rather than rounding them before calculation.
How to interpret the result
The number produced by this tool should be read in the context of the inputs and the method used by the calculator. A calculated health or fitness figure can be useful for education, planning, or tracking change over time, but it does not by itself describe every aspect of an individual’s health.
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) is an estimate of the total amount of energy a person uses throughout an average day. It includes the energy required to keep the body functioning at rest, the energy used for physical activity and everyday movement, and the energy associated with processing food. Because daily energy expenditure differs from person to person, TDEE is best understood as an estimated starting point rather than a fixed number of calories that the body must consume every day.
The TDEE calculation begins by estimating Basal Metabolic Rate (BMR). BMR represents the approximate amount of energy required to support basic physiological functions while the body is at rest, including breathing, circulation, temperature regulation, and cellular activity. This calculator uses the Mifflin-St Jeor equation, a commonly used predictive equation that estimates resting energy requirements from age, sex, height, and body weight.
After BMR is estimated, an activity factor is applied to account for exercise and general physical activity. A sedentary lifestyle uses a lower multiplier, while people who exercise frequently or perform physically demanding work use higher multipliers. These categories are broad estimates because two people who describe themselves as "moderately active" may have very different amounts of daily movement, exercise intensity, and occupational activity.
TDEE is commonly used as a reference for estimating calorie intake for weight maintenance. If average calorie intake is consistently below energy expenditure, body weight may decrease over time; if intake is consistently above expenditure, body weight may increase. However, the relationship is not perfectly linear because metabolism, activity, appetite, body composition, and energy expenditure can change as body weight changes. For this reason, actual weight trends over several weeks can provide useful feedback about whether an initial TDEE estimate is appropriate.
TDEE should also be distinguished from BMR. BMR is the estimated energy required for basic physiological functions at rest, whereas TDEE is an estimate of total daily energy expenditure after accounting for normal activity. Eating below BMR is not automatically unsafe or inappropriate in every circumstance, but calorie targets should not be determined from BMR alone. Individual nutritional needs depend on many factors, including age, health status, body composition, training demands, and dietary requirements.
How it works
This calculator first estimates BMR using the Mifflin-St Jeor equation and then multiplies the estimated BMR by an activity factor to estimate TDEE.
For men:
BMR = (10 × Weight) + (6.25 × Height) − (5 × Age) + 5
For women:
BMR = (10 × Weight) + (6.25 × Height) − (5 × Age) − 161
TDEE = BMR × Activity Factor
Activity Levels
Little or no structured exercise and generally low daily physical activity.
Lightly Active — 1.375
Light exercise or physical activity approximately 1–3 days per week.
Moderately Active — 1.55
Moderate exercise or physical activity approximately 3–5 days per week.
Very Active — 1.725
Hard exercise or substantial physical activity approximately 6–7 days per week.
Extra Active — 1.90
Very demanding exercise, intense training, or a highly physical occupation.
Understanding Your TDEE Result
The maintenance calorie estimate represents approximately how many calories may be needed each day to maintain body weight under the selected assumptions. A moderate calorie reduction can be used as a starting point when the goal is gradual weight loss, while a modest calorie increase may be used when the goal is weight gain. The actual response should be evaluated using changes in body weight, activity, hunger, energy levels, and overall health rather than relying on the calculated number alone.
Age: 30 years
Sex: Male
Weight: 70 kg
Height: 170 cm
Activity: Moderately Active (1.55)
BMR = 1,608 kcal/day
TDEE = 2,492 kcal/day
This means the estimated daily energy expenditure is approximately 2,492 calories under the selected assumptions. The maintenance estimate is therefore about 2,492 kcal/day, while a gradual calorie reduction or increase would be planned relative to this estimate.
Why TDEE Can Change
TDEE is not permanently fixed. Changes in body weight, muscle mass, exercise habits, occupation, daily movement, sleep, diet, and other physiological factors can alter energy expenditure. Someone who becomes more active may require more energy than before, while weight loss can reduce the amount of energy required to move the body. Consequently, recalculating TDEE after meaningful changes in weight or activity can provide a more useful estimate.
TDEE and Weight Goals
TDEE can be used as a starting reference for three common goals: maintaining weight, reducing body weight, or increasing body weight. For weight loss, a moderate calorie deficit is generally easier to sustain than an unnecessarily large restriction. For weight gain, gradually increasing calorie intake can be combined with appropriate resistance training when the goal is to support increases in lean tissue. The calculator does not determine the ideal calorie target for every individual, and nutritional requirements should be considered alongside food quality, protein intake, micronutrients, and overall dietary adequacy.
Important Considerations
TDEE calculations are estimates produced from population-based equations and activity multipliers. Actual energy expenditure can be higher or lower than the calculated value. The result may also be less appropriate for children, adolescents, pregnant or breastfeeding individuals, elite athletes, or people with certain medical conditions. In these situations, individualized nutritional guidance may be more appropriate than relying on a general TDEE formula.
Medical Disclaimer
This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for medical decisions.