What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation of any weight management plan.
To lose weight: eat below your TDEE (a 500 calorie deficit = ~0.5 kg/week loss). To gain weight: eat above your TDEE (a 500 calorie surplus = ~0.5 kg/week gain). To maintain: eat at your TDEE.
TDEE is calculated by first finding your BMR using the Mifflin-St Jeor equation (the most accurate for most people), then multiplying by an activity factor. A sedentary office worker burns ~1,800-2,200 calories/day, while an active person may burn 2,500-3,500.
The TDEE Calculator is the most important tool for anyone trying to lose fat, build muscle, or optimize their nutrition. TDEECalculator.net is one of the most visited fitness sites globally — that's how popular this calculation is.
Also check our Calorie Calculator for food tracking, BMR Calculator for resting metabolism, and BMI Calculator for weight assessment.
Formula
BMR (Mifflin-St Jeor Equation): Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier: - Sedentary (little/no exercise): BMR × 1.2 - Lightly active (1-2 days/week): BMR × 1.375 - Moderately active (3-5 days/week): BMR × 1.55 - Very active (6-7 days/week): BMR × 1.725 - Extremely active (athlete/physical job): BMR × 1.9
Example — Male, 70kg, 170cm, 28 years, moderate activity: BMR = 10(70) + 6.25(170) − 5(28) + 5 = 1,623 cal TDEE = 1,623 × 1.55 = 2,516 cal/day Weight loss target: 2,016 cal/day Weight gain target: 3,016 cal/day
How to use this TDEE Calculator?
1. Enter weight, height, and age. 2. Select gender (men have higher BMR due to muscle mass). 3. Select activity level honestly — most people overestimate. 4. See your BMR, TDEE, and calorie targets for weight loss/gain.
Pro tip: Start with the 'moderate' activity level and adjust after 2 weeks based on actual weight changes. If you're not losing weight at the calculated deficit, reduce by another 100-200 calories.