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.

How do I use TDEE for weight loss?

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.

How accurate is TDEE?

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.

Should I recalculate TDEE as I lose weight?

Yes. As your weight decreases, your BMR and TDEE decrease too. Recalculate every 10-15 pounds lost or every 4-6 weeks.

TDEE Calculator

Calculate Total Daily Energy Expenditure based on BMR and activity level. Find your maintenance calories.

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

Activity Level

Total Daily Energy Expenditure

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BMR —

Weekly Calories —

Extended More scenarios, charts & detailed breakdown ▾

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

Activity Level

TDEE

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BMR —

Activity Calories —

Weekly Total —

Professional Full parameters & maximum detail ▾

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

Activity Level

Body Fat %

Goal

TDEE by Formula

TDEE (Mifflin) —

TDEE (Harris-Benedict) —

TDEE (Katch-McArdle) —

Goal Targets

Goal Calories —

Weekly Calories —

Macro Breakdown

Protein Target —

Carb Target —

Fat Target —

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

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.

Related Calculators

Sources & References (5) ▾

Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247 — American Journal of Clinical Nutrition
FAO/WHO/UNU — Human Energy Requirements (2004). Food and Nutrition Technical Report Series 1 — FAO
Ainsworth BE et al. — 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581 — Medicine & Science in Sports & Exercise
ACSM — Physical Activity Guidelines for Americans, 2nd Edition (2018) — ACSM
NIH — Body Weight Planner — NIH / NIDDK