UnitConv

TDEE Calculator

Total daily energy expenditure from BMR and activity

Basal Metabolic Rate (BMR)
1649 kcal
Total Daily Energy Expenditure
2556
kcal per day

TDEE at Every Activity Level

Sedentary×1.21979 kcal
Light×1.3752267 kcal
Moderate×1.552556 kcal
Active×1.7252844 kcal
Very Active×1.93133 kcal

Daily Calories by Goal

Lose (-20%)
2044
kcal
Mild Loss (-10%)
2300
kcal
Maintain
2556
kcal
Mild Gain (+10%)
2811
kcal
Gain (+20%)
3067
kcal

Formula

TDEE = BMR x activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9)

BMR uses the Mifflin-St Jeor equation, then is multiplied by an activity factor from sedentary (1.2) to very active (1.9) to estimate total daily calories burned.

What is a TDEE Calculator?

A TDEE calculator estimates your Total Daily Energy Expenditure - all the calories you burn in a day, including your resting metabolism plus movement, exercise, and digestion. This is your maintenance calorie level: eat that amount and your weight holds steady. The tool first computes your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 (sedentary) and 1.9 (very active). It also shows TDEE at every activity level and suggested targets for losing or gaining weight, so you can plan a realistic eating strategy. Metric and imperial units are both supported.

How to Use

1. Choose your unit system, sex, age, height, and weight. 2. Pick the activity level that matches your typical week. 3. Read your TDEE - that is your maintenance calorie level. 4. Use the goal cards: a 10-20% deficit for fat loss, a 10-15% surplus for muscle gain. The table also shows how TDEE changes if your activity differs.

Formula & Definition

TDEE = BMR x activity factor. BMR uses Mifflin-St Jeor: men 10 x kg + 6.25 x cm - 5 x age + 5; women the same but minus 161 instead of plus 5. Activity factors: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9. For example, a 30-year-old man at 175 cm and 70 kg has a BMR of about 1,649 kcal; at the moderate factor (1.55) his TDEE is roughly 2,556 kcal per day.

Interpreting Results

Your TDEE is the daily calorie intake that keeps your weight stable. Eat below it and you trend toward fat loss; eat above and you gain. A kilogram of body fat stores about 7,200 kcal, so a 500 kcal daily deficit works out in theory to roughly 1 kg lost in two weeks, though water shifts and metabolic adaptation make the real figure vary. Keep deficits to about 15-20% to protect muscle and energy. Because the estimate assumes average activity, track your weight for a few weeks and nudge the number up or down based on the real trend.

Frequently Asked Questions

What is the difference between BMR and TDEE? ▾

BMR is the energy you burn at complete rest. TDEE adds the energy of daily activity and exercise, so it is your full daily burn - your maintenance calories.

How do I choose my activity level? ▾

Match it to your week: sedentary for desk work, moderate for 3-5 workouts, very active for daily hard training or a physical job. If unsure, choose lower to avoid overestimating.

How big a deficit do I need to lose weight? ▾

A 10-20% deficit below TDEE is sustainable. Since a kilogram of fat is about 7,200 kcal, a 500 kcal daily deficit is roughly 1 kg every two weeks in theory.

Why did my weight loss stall at the same calories? ▾

As you lose weight your TDEE falls and your body adapts, so the same intake becomes maintenance. Recalculate periodically and adjust intake to the new figure.

This tool provides a general estimate, not individual medical or nutritional advice. Energy needs vary between people. If you have a health condition, are pregnant or breastfeeding, or plan an aggressive diet, consult a doctor or registered dietitian.