Free TDEE Calculator - Total Daily Energy Expenditure

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

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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

Your Body's Daily Energy Budget

Think of your body as having a daily spending limit: Total Daily Energy Expenditure (TDEE) is the exact number of calories you burn in a 24-hour period, the sum of your basal metabolic rate (BMR), the thermic effect of food (TEF), and every bit of movement through the day. Match your intake to that budget and your weight holds steady; exceed it and you gain; fall short and you lose.

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.

Activity Multipliers, Decoded

These multipliers are the step where most people misjudge their own level — a "moderately active" label means different things to a warehouse worker than to a desk jockey who adds casual walks. Step 1: find your BMR with 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)

Choosing an Activity Multiplier Honestly

The single biggest source of error in any TDEE estimate is the activity multiplier you select, and most people overestimate. The gap between "sedentary" and "lightly active" is not a casual stroll to the mailbox — it is the difference between a desk job with no structured exercise and a week that includes at least two or three dedicated workouts of 30 to 45 minutes. Below is a practical breakdown to help you pick the right level without fooling yourself.

1.2 — Sedentary: office job, no regular exercise, most movement is walking within your home or to the car. Steps typically under 5,000 per day.
1.375 — Lightly Active: you exercise or walk briskly 1 to 3 days per week. Think: two gym sessions plus weekend errands on foot. Daily steps often fall between 5,000 and 8,000.
1.55 — Moderately Active: structured exercise 3 to 5 days per week, such as running, cycling, or strength training for 40-60 minutes. Daily steps usually exceed 8,000.
1.725 — Active: intense exercise 6 to 7 days per week, often with a physically demanding job or two-a-day training sessions. Steps regularly top 12,000.
1.9 — Very Active: hard manual labor or elite-level athletic training every day. Most recreational exercisers should not select this level.

If your results are not matching the scale after a few weeks of consistent tracking, the multiplier is likely the variable to adjust. Start with the lower estimate and nudge upward only when your weight trend proves it necessary.

Frequently Asked Questions

In plain terms, 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 does the math behind TDEE work?

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.

For weight loss, how far below TDEE should you go?

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.

When planning a deficit, which number — TDEE or BMR?

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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