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TDEE Calculator

Work out your Total Daily Energy Expenditure — the calories you burn in a day — and exactly how much to eat to lose, maintain or gain weight. Results update as you type.

100% Private Instant results Metric & Imperial

Your Details

ft in
If you know it, the more accurate Katch-McArdle formula is used.
Your TDEE (maintenance calories)
— kcal/day
—
BMR
—
—
BMI
—
—
Activity multiplier
—
BMR × multiplier = TDEE

Calories for your goal

GoalWeekly changeCalories/day
1 kg of body fat is roughly 7,700 kcal, so a 550 kcal daily deficit loses about 0.5 kg a week.

TDEE at every activity level

Activity levelMultiplierCalories/day

Maintenance macros (30% protein / 40% carbs / 30% fat)

Protein
—
Carbs
—
Fat
—

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It is your Basal Metabolic Rate (BMR) — the energy needed just to keep you alive at rest — multiplied by an activity factor that accounts for walking, work and exercise. Eat at your TDEE and your weight stays the same; eat below it to lose weight, above it to gain.

How this calculator works

BMR is estimated with the Mifflin-St Jeor equation, the most accurate formula for most people:

Men:   BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

If you enter your body fat percentage, the Katch-McArdle formula is used instead, because it is based on lean body mass:

BMR = 370 + 21.6 × lean body mass(kg)

TDEE is then BMR multiplied by your activity level: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active) or 1.9 (extra active).

Frequently Asked Questions

Formula-based TDEE is an estimate, usually within about 10% for most people. Use it as a starting point: eat at the number for 2–3 weeks, track your weight, and adjust by 100–200 calories if your weight moves when you expected it to stay the same.

BMR is the energy your body uses at complete rest (breathing, circulation, organ function). TDEE adds everything else you do in a day — daily movement, exercise and digesting food — so TDEE is always higher than BMR.

A deficit of about 550 calories below your TDEE loses roughly 0.5 kg (1 lb) per week, which is a safe, sustainable pace. Avoid going below about 1,200 calories a day for women or 1,500 for men without medical supervision.

Most people overestimate their activity. If you have a desk job and train 3–4 times a week, “Lightly” or “Moderately active” is usually right. Choose “Very” or “Extra active” only if you train hard almost every day or have a physical job.

Yes. Your TDEE is your maintenance calorie level — the amount you can eat each day without gaining or losing weight.

This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, have a medical condition or are under 18, talk to a doctor or dietitian.

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