Calculate your Total Daily Energy Expenditure — the number of calories your body burns each day — and find your daily calorie targets for weight maintenance, loss, or gain.
What Is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours — at rest and during activity. Knowing your TDEE lets you set an accurate calorie target for any goal:
- Eat at TDEE → maintain your current weight
- Eat below TDEE → lose weight at a controlled rate
- Eat above TDEE → gain weight (and muscle, with training)
How the Calculator Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest — and then multiplies it by your activity level to get TDEE.
Mifflin-St Jeor BMR:
- Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Activity Levels Explained
| Level | Multiplier | Description |
|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extra Active | 1.9 | Very hard exercise + physical job |
Calorie Targets
The calculator shows three calorie ranges:
Maintenance is your TDEE — eating this amount keeps your weight stable over time.
Weight Loss (−250 to −500 kcal/day) creates a moderate deficit. A deficit of 500 kcal/day leads to approximately 0.5 kg (1 lb) of weight loss per week.
Weight Gain (+250 to +500 kcal/day) creates a moderate surplus. Combined with resistance training, this range supports lean muscle gain while minimising excess fat.
Important Disclaimer
Results from this calculator are estimates based on population-level equations. Individual metabolic rates vary due to factors including body composition, hormones, medical conditions, and medications. This tool is for general information only and is not a substitute for advice from a qualified healthcare professional or registered dietitian.
Sources
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, accounting for your basal metabolic rate (the energy needed at rest) plus all physical activity. Eating at your TDEE maintains your current weight.
What formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor. The Mifflin-St Jeor equation is recommended by the Academy of Nutrition and Dietetics as the most accurate predictive equation for most people.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest — to keep your heart beating, lungs breathing, and other basic functions running. TDEE adds on top of BMR the calories burned through physical activity and daily movement. TDEE is always higher than BMR.
How many calories should I eat to lose weight?
A safe and sustainable rate of weight loss is 0.25–0.5 kg (0.5–1 lb) per week, which requires a daily deficit of 250–500 kcal below your TDEE. The calculator shows this range as the Weight Loss target. Deficits larger than 500 kcal/day are generally not recommended without medical supervision.
How many calories should I eat to gain weight?
A moderate calorie surplus of 250–500 kcal/day above TDEE supports gradual, lean muscle gain when combined with resistance training. This is shown as the Weight Gain target. Very large surpluses typically lead to more fat gain than muscle gain.
Why do men and women get different results for the same inputs?
The Mifflin-St Jeor equation includes a sex-specific constant. For males the constant is +5; for females it is −161. This reflects the average difference in metabolic rate attributable to body composition differences between biological sexes.
How accurate is the TDEE estimate?
The Mifflin-St Jeor equation predicts resting energy expenditure within 10% for the majority of healthy adults. Activity multipliers introduce additional variability — activity levels are self-reported and individual responses to exercise vary. Treat the result as a starting estimate and adjust based on real-world weight trends over several weeks.
What activity level should I choose?
Choose the level that best matches your typical week, not your best week. Sedentary means a desk job with little walking. Lightly Active covers 1–3 days of intentional exercise. Moderately Active suits 3–5 days. Very Active applies to athletes training 6–7 days. Extra Active is for those who combine very hard training with a physically demanding job. Most people overestimate their activity level, so when in doubt, choose one level lower.