TDEE Calculator
Find your Total Daily Energy Expenditure (TDEE) — the calories you burn each day — from your age, height, weight, sex and activity level. Everything runs in your browser; nothing you enter is uploaded.
Calculate your TDEE
Worked example
A 30-year-old man who is 180 cm tall, weighs 80 kg and is moderately active has a BMR of 1,780 calories per day. Multiply by the moderately active factor of 1.55 and his TDEE is 2,759 calories per day. For weight loss, subtract 500 calories to get 2,259 calories per day; for weight gain, add 500 calories to get 3,259 calories per day.
How to use this calculator
- Select your sex.
- Enter your age in years, height in centimetres and weight in kilograms.
- Choose the activity level that best matches a typical week.
- Choose your goal — maintain, lose or gain weight — and read your BMR, TDEE and goal calories.
How it works
This calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR), the calories your body needs at rest. Your TDEE is your BMR multiplied by an activity factor.
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
TDEE = BMR x activity factor
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Very active: 1.725
- Extra active: 1.9
Goal calories adjust your TDEE by 500 calories: lose weight is TDEE minus 500, and gain weight is TDEE plus 500. Maintaining weight means eating around your TDEE.
Frequently asked questions
What is TDEE?
TDEE is the total number of calories you burn in a day, including resting metabolism, daily movement and exercise.
What is the difference between BMR and TDEE?
BMR is what you would burn at complete rest. TDEE adds your activity on top of BMR, so it is the more useful figure for planning how much to eat.
How accurate is this calculator?
It is an estimate based on a widely used equation. Real energy needs vary with body composition, health and daily routine, so treat the result as a starting point and adjust if your weight moves differently than expected.
How often should I recalculate my TDEE?
Recalculate when your weight, activity level or routine changes noticeably, or every few months if you are tracking a goal.
Should I eat exactly my goal calories every day?
Use the figure as a daily average rather than a rigid target. Small day-to-day variation is normal.
Disclaimer: This calculator is for general information only and is not medical advice. It does not diagnose, treat or replace professional advice. If you have a medical condition, are pregnant, or need personal nutrition guidance, talk to a qualified health professional before changing your diet or exercise routine.