TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for your Basal Metabolic Rate (BMR), the thermic effect of food, non-exercise activity thermogenesis (NEAT), and exercise. Understanding your TDEE is the foundation for any nutrition plan — whether your goal is to lose fat, maintain weight, or build muscle.

How is TDEE Calculated?

TDEE is calculated in two steps:

1. Calculate BMR using the Mifflin-St Jeor equation:
   Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
   Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
2. Multiply BMR by activity factor: TDEE = BMR × Activity Level

Activity Level Multipliers

• Sedentary (1.2): Desk job, minimal movement
• Lightly Active (1.375): Light exercise 1-3 days/week
• Moderately Active (1.55): Moderate exercise 3-5 days/week
• Very Active (1.725): Hard exercise 6-7 days/week
• Extra Active (1.9): Very hard exercise or physical job

TDEE vs BMR — What's the Difference?

Your BMR is the number of calories your body needs at complete rest — just to keep your organs functioning, breathe, and maintain body temperature. Your TDEE builds on BMR by adding the calories burned through daily activities and exercise. For most people, TDEE is 40-100% higher than BMR, depending on activity level.

Using TDEE for Your Goals

Weight loss: Eat 500 kcal below your TDEE to lose ~0.5 kg per week.
Maintenance: Eat at your TDEE to maintain your current weight.
Weight gain: Eat 500 kcal above your TDEE to gain ~0.5 kg per week.

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