TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) — maintenance calories.
How to use this tool
- Enter weight, height, age, sex and activity level in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your maintenance calories and the full breakdown beneath it.
Estimate your Total Daily Energy Expenditure (TDEE) — maintenance calories.
⚠ This tool is for general information and education only and is not medical advice. Consult a qualified healthcare professional before making health decisions.
Formula
TDEE = BMR × Activity multiplier
Where BMR (Mifflin–St Jeor) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + sex constant (male +5, female −161).
Common activity multipliers: Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extremely active 1.9.
How it works
This calculator first computes your Basal Metabolic Rate using the Mifflin–St Jeor equation, then multiplies by a Harris–Benedict activity factor to estimate the total calories your body actually burns across a full day including exercise and daily movement.
Activity multipliers are population averages; individual TDEE can vary by 10–20% depending on non-exercise activity thermogenesis (NEAT) and metabolic adaptation. Track actual weight change over two or more weeks for a more personalised estimate.
Worked example
- Inputs: 70 kg, 175 cm, age 30, male, activity multiplier 1.2 (sedentary).
- Calculate BMR: 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,648.75 cal/day.
- Multiply by activity factor: 1,648.75 × 1.2 = 1,978.5 cal/day.
TDEE = 1,978.5 cal/day
Common mistakes to avoid
- Choosing "lightly active" when sedentary with occasional walks — most people overestimate activity level by at least one tier, inflating calorie estimates by 200-400 kcal/day.
- Using TDEE as a fixed number for months without recalculating after weight or activity changes — losing 10 lb typically drops TDEE by 50-100 kcal/day.
- Confusing TDEE (maintenance calories) with a calorie deficit goal — TDEE is the baseline, not the target for weight loss.
Key terms
- TDEE (Total Daily Energy Expenditure)
- The total number of calories a person burns in a day, including basal metabolism, physical activity, and the thermic effect of food.
- Activity multiplier
- A coefficient applied to BMR to account for average daily physical activity levels, ranging from 1.2 (sedentary) to 1.9 (extremely active).
- Caloric maintenance
- The daily calorie intake that keeps body weight stable; numerically equal to TDEE.
- NEAT (Non-Exercise Activity Thermogenesis)
- Calories burned through all movement that is not deliberate exercise, such as walking, fidgeting, and daily chores.
- Caloric deficit
- Consuming fewer calories than TDEE, the primary driver of fat loss when sustained over time.
Frequently asked questions
- What activity multiplier should I use if I work a desk job but go to the gym 3x a week?
- Use "moderately active" (1.55). A desk job alone is sedentary, but 3 gym sessions per week moves you up one tier.
- How much below TDEE should I eat to lose weight?
- A deficit of 300-500 kcal/day is commonly recommended, targeting roughly 0.3-0.5 kg of fat loss per week without severe muscle loss.
- Why does my TDEE change if I lose weight?
- Both your BMR (less body mass to maintain) and your NEAT (fewer calories burned moving a lighter body) decrease, so TDEE must be recalculated after significant weight change.