TDEE Calculator

Calculate your Total Daily Energy Expenditure for weight goals.

Age

Height (cm)

Weight (kg)

Activity Level

Body Fat % (Optional)

Mifflin-St Jeor Formula

Calories/day

TDEE

TDEE (Total Daily Energy Expenditure) is the number of calories your body burns daily. It includes your BMR (Basal Metabolic Rate) plus calories burned through physical activity.

TDEE: Your Total Daily Energy Expenditure

Overview

Total Daily Energy Expenditure (TDEE) is the total calories your body burns in 24 hours, including basal metabolism, daily activity, exercise, and the thermic effect of food (the energy used digesting what you eat). It's the central number for anyone managing weight, building muscle, or fueling endurance training. Eat at TDEE → weight stable. Eat below → lose. Eat above → gain. Most calorie-tracking apps use a TDEE estimate as the baseline target.

How It Works

TDEE = BMR × activity multiplier. BMR (basal metabolic rate) uses the Mifflin-St Jeor formula based on age, sex, height, and weight. Activity multipliers range from 1.2 (sedentary desk job, no exercise) to 1.9 (heavy physical labor + daily intense training). Most office workers who exercise 3–5 times a week land around 1.55. The estimate is approximate (±10%) — adjust over 2–4 weeks by tracking actual weight change against intake.

When to Use This

Calculate TDEE when starting any nutrition program, after major weight changes (every 5 kg), or when changing exercise habits significantly. Athletes recalculate during training cycles — heavy training weeks need 300–500 more calories than recovery weeks. Anyone using macro tracking (specific protein/carb/fat targets) needs TDEE as the starting point.

Frequently Asked Questions

How is TDEE different from BMR?

BMR is calories burned at complete rest (basically while sleeping). TDEE includes BMR plus all activity. For most people, TDEE is 1.4–1.8× BMR.

Should I cut calories to lose weight fast?

Aggressive deficits (>25% below TDEE) tend to slow metabolism, increase hunger, and cause muscle loss. A 10–20% deficit (typically 300–600 cal below TDEE) is sustainable for most people.

Does cardio or weight training burn more?

Cardio burns more calories during the workout. Weight training burns less during, but builds muscle that elevates resting metabolism — long-term, weight training has the larger TDEE impact.