Free TDEE Calculator - Total Daily Energy Expenditure

Based on peer-reviewed medical formulas. See our formulas & sources ?

Enter Your Details

Age (years)

Gender

Weight (kg)

Height (cm)

Activity Level

0

kcal / day

Lose Weight

0

~500 cal deficit

Maintain

0

Current weight

Gain Muscle

0

~300 cal surplus

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It represents the sum of your basal metabolic rate (BMR), the thermic effect of food (TEF), and all physical activity throughout the day. Think of TDEE as your body's total energy budget — it tells you exactly how many calories you need to eat to maintain, lose, or gain weight.

TDEE is composed of four main components: your BMR (which accounts for 60-75% of total expenditure), the thermic effect of food (about 10% of total expenditure, representing calories burned during digestion), non-exercise activity thermogenesis or NEAT (fidgeting, walking, standing), and exercise activity thermogenesis or EAT (structured workouts and sports). Understanding these components helps you see why two people with the same BMR can have very different TDEEs based on their lifestyle.

TDEE is one of the most important numbers for weight management. If you eat more than your TDEE, you gain weight. If you eat less, you lose weight. If you eat exactly your TDEE, your weight stays the same. For weight loss, most experts recommend eating 300-500 calories below your TDEE to create a sustainable deficit that results in losing about 0.5-1 kg per week. For muscle gain, eating 200-400 calories above your TDEE provides the surplus needed for muscle growth while minimizing fat gain.

Your TDEE is not a fixed number — it changes based on your activity level, body composition, and even external factors like temperature and stress. This is why recalculating your TDEE periodically, especially after significant changes in weight or activity, is important for continuing to make progress toward your goals.

How TDEE Is Calculated

Step 1: Calculate BMR using the Mifflin-St Jeor equation:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Step 2: Multiply BMR by your activity level:

1.2 — Sedentary (little or no exercise)
1.375 — Lightly active (1-3 days/week)
1.55 — Moderately active (3-5 days/week)
1.725 — Active (6-7 days/week)
1.9 — Very active (daily hard exercise)

Frequently Asked Questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including all activities, digestion, and basic bodily functions.

How is TDEE calculated?

TDEE is calculated by first finding your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your exercise level.

How many calories should I eat to lose weight?

To lose weight, eat 300-500 calories below your TDEE. This creates a moderate deficit that leads to sustainable fat loss of about 0.5-1 kg per week.

Should I use my TDEE or BMR to lose weight?

Use your TDEE as the starting point. BMR only accounts for resting metabolism, while TDEE includes all daily activity. Your calorie deficit should be calculated from TDEE, not BMR.

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