TDEE Calculator
Calculate Total Daily Energy Expenditure based on BMR and activity level. Find your maintenance calories.
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Total Daily Energy Expenditure
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BMR —
Weekly Calories —
How to Use This Calculator
Enter your age, gender, weight, height, and select your activity level. The calculator computes your BMR using Mifflin-St Jeor, then multiplies by your activity factor to determine TDEE.
Formula
TDEE = BMR × Activity Factor
Activity Factors:
Sedentary: 1.2 | Lightly active: 1.375 | Moderately active: 1.55 | Very active: 1.725 | Extra active: 1.9
Activity Factors:
Sedentary: 1.2 | Lightly active: 1.375 | Moderately active: 1.55 | Very active: 1.725 | Extra active: 1.9
Example
Example: BMR of 1,769 cal × 1.55 (moderately active) = 2,742 cal/day TDEE. Weekly: 19,194 calories.
Frequently Asked Questions
- Total Daily Energy Expenditure is the total number of calories you burn per day, including BMR, physical activity, and the thermic effect of food. It represents your maintenance calorie level.
- Eat 10-20% below your TDEE for gradual, sustainable weight loss (about 0.5-1 lb per week). A 500-calorie daily deficit equals roughly 1 pound of fat loss per week.
- TDEE calculators provide estimates within 10-15% accuracy. For precise numbers, track calories and weight for 2-3 weeks and adjust based on actual results.
- Yes. As your weight decreases, your BMR and TDEE decrease too. Recalculate every 10-15 pounds lost or every 4-6 weeks.