TDEE Calculator
Calculate your Total Daily Energy Expenditure based on your activity level. Get personalized calorie targets for weight loss, maintenance, and weight gain.
Understanding TDEE
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including all activities from sleeping to intense exercise. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating metabolic rate:
Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
TDEE = BMR x Activity Factor
Activity Multipliers
- Sedentary (1.2): Little or no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 3-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extra Active (1.9): Very hard exercise, physical job, or training twice per day
Using TDEE for Weight Management
To lose weight: Eat fewer calories than your TDEE. A deficit of 500 calories per day will result in approximately 1 pound of weight loss per week. Never eat below your BMR.
To gain weight: Eat more calories than your TDEE. A surplus of 500 calories per day will result in approximately 1 pound of weight gain per week.
To maintain weight: Eat approximately the same number of calories as your TDEE.
Note: These calculations provide estimates. Individual metabolism varies based on genetics, muscle mass, hormones, and health conditions. Use your TDEE as a starting point and adjust based on your actual results over 2-3 weeks. For personalized advice, consult a healthcare provider or registered dietitian.