TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain.
Medical disclaimer: This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Results are general estimates and may not reflect your individual circumstances. Always consult a qualified healthcare professional before making decisions about your health.
TDEE Calculator
Calculator
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Formula: TDEE = BMR x Activity Factor
Worked example — TDEE: 2,762 cal | Weight loss target: 2,262 cal/day
Formula
TDEE = BMR x Activity Factor
This calculator uses the Mifflin-St Jeor equation to estimate BMR. TDEE is then estimated by multiplying BMR by an activity factor ranging from 1.2 for sedentary users up to 1.9 for very active users.
Worked Examples
Example 1: Male Weight Loss Plan
Problem:30-year-old male, 180 lbs, 5'10" (70 inches), moderately active, wants to lose weight.
Solution:Convert: Weight = 81.6 kg, Height = 177.8 cm BMR = 10(81.6) + 6.25(177.8) - 5(30) + 5 = 816 + 1111 - 150 + 5 = 1,782 cal TDEE = 1,782 × 1.55 (moderate activity) = 2,762 cal For 1 lb/week loss: 2,762 - 500 = 2,262 cal/day Macros at 30/40/30: Protein 170g, Carbs 226g, Fat 75g
Result:TDEE: 2,762 cal | Weight loss target: 2,262 cal/day
Example 2: Female Muscle Gain Plan
Problem:25-year-old female, 135 lbs, 5'5" (65 inches), very active, wants to build muscle.
Solution:Convert: Weight = 61.2 kg, Height = 165.1 cm BMR = 10(61.2) + 6.25(165.1) - 5(25) - 161 = 612 + 1032 - 125 - 161 = 1,358 cal TDEE = 1,358 × 1.725 (very active) = 2,343 cal For lean bulk: 2,343 + 250 = 2,593 cal/day Macros at 30/45/25: Protein 195g, Carbs 292g, Fat 72g
Result:TDEE: 2,343 cal | Lean bulk target: 2,593 cal/day
Example 3: Male Weight Loss Plan
Problem:30-year-old male, 180 lbs, 5'10" (70 inches), moderately active, wants to lose weight.
Solution:Convert to metric: Weight = 180 x 0.4536 = 81.6 kg Height = 70 x 2.54 = 177.8 cm BMR = 10 x 81.6 + 6.25 x 177.8 - 5 x 30 + 5 = 1,782 cal TDEE = 1,782 x 1.55 = 2,762 cal Moderate fat-loss target = 2,762 - 500 = 2,262 cal/day
Result:TDEE: 2,762 cal | Weight loss target: 2,262 cal/day
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including all activities from sleeping to exercising. It matters because it's the foundation of any nutrition plan. To lose weight, eat below your TDEE (caloric deficit). To gain weight, eat above it (caloric surplus). To maintain, eat at your TDEE. Without knowing your TDEE, you're guessing at your calorie needs. TDEE accounts for your Basal Metabolic Rate (BMR — calories burned at rest), the thermic effect of food (calories burned digesting), and physical activity.
How accurate is the TDEE calculation?
TDEE calculators provide an estimate within 10-15% accuracy for most people. The Mifflin-St Jeor equation used here is considered the most accurate BMR formula, validated in multiple studies. However, individual variation exists due to genetics, body composition, hormone levels, and NEAT (Non-Exercise Activity Thermogenesis — fidgeting, walking, etc.). Use your TDEE as a starting point, then track your weight for 2-3 weeks. If you're not seeing expected results, adjust by 100-200 calories. The calculator works best when you honestly assess your activity level.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the minimum calories your body needs to sustain basic life functions while completely at rest — breathing, circulation, cell production, and organ function. It's what you'd burn lying in bed all day. TDEE is your BMR multiplied by an activity factor that accounts for all movement and exercise. For most people, BMR accounts for 60-70% of TDEE. You should never eat below your BMR for extended periods, as this can cause metabolic adaptation, muscle loss, and nutrient deficiencies. A safe caloric deficit is 500-750 below TDEE, not below BMR.
How should I split my macros?
A balanced starting point is 30% protein, 40% carbs, 30% fat. However, optimal ratios depend on your goals. For fat loss: Higher protein (30-35%) preserves muscle during a deficit. For muscle gain: Higher carbs (45-50%) fuel workouts and recovery. For keto: 70-75% fat, 20-25% protein, 5-10% carbs. For endurance athletes: 50-60% carbs for glycogen. Regardless of split, protein should be at least 0.7-1g per pound of body weight for active individuals. Fat should not drop below 20% of calories for hormone health. Adjust ratios based on what's sustainable for you.
How much of a caloric deficit is safe for weight loss?
A deficit of 500 calories per day below TDEE produces approximately 1 pound of fat loss per week, which is considered the safe and sustainable rate for most people. A 250-calorie deficit yields 0.5 lb/week (better for those already lean), while a 750-calorie deficit yields about 1.5 lb/week (aggressive but manageable for those with more weight to lose). Never go below 1,200 calories for women or 1,500 for men without medical supervision. Extreme deficits lead to muscle loss, metabolic slowdown, nutrient deficiencies, and are nearly impossible to maintain long-term. Slow and steady wins the weight loss race.
How accurate is a TDEE calculator?
It is an estimate, not a lab measurement. For many adults it is close enough to start planning calories, but the best approach is to track results for a few weeks and then adjust intake up or down based on progress.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest for basic functions such as breathing and circulation. TDEE starts with BMR and then adds activity through an exercise and lifestyle multiplier.
How large should a calorie deficit be?
A mild to moderate deficit is usually easier to sustain. Around 250 to 500 calories below TDEE is a common starting range, while larger deficits should be approached more carefully.
Which activity multiplier should I choose if my week varies?
The multipliers here run from 1.2 for sedentary up to 1.9 for extremely active, and they are meant to describe a typical week rather than your hardest day. If your training volume swings, pick the level that matches your average week, or choose the lower of two candidates and let real weight data correct it. Over-rating activity is a common reason a TDEE estimate comes out too high, because a few gym sessions add fewer calories over seven days than most people assume.
What is NEAT and why does it make two people with the same BMR burn different amounts?
NEAT stands for non-exercise activity thermogenesis: the energy spent on walking, standing, household tasks, posture and fidgeting. It is the most variable component of daily expenditure and can differ substantially between two people of identical size, sex and age. Because the activity multiplier only approximates it, someone with a physical job or a high step count will sit above their calculated TDEE, while a mostly seated person may sit below it even when they train regularly.
References
Reviewed for accuracy by Rahul Singh, Health & Wellness Specialist · Editorial policy
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