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TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a full day, including resting metabolism, everyday movement and exercise. Eating at your TDEE maintains your weight; eating below it creates a d...
About the TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a full day, including resting metabolism, everyday movement and exercise. Eating at your TDEE maintains your weight; eating below it creates a deficit and above it a surplus.
How to use the TDEE Calculator
- Select your Gender and enter Age, Height (cm) and Weight (kg).
- Pick your Activity Level, from Sedentary (no exercise) to Athlete (extreme exercise).
- Press Calculate Expenditure to see your estimated TDEE and the calories for weight loss or gain.
Formula and method
TDEE = BMR × activity factor
BMR is calculated with the Mifflin-St Jeor equation. Activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 heavy, 1.9 athlete.
Worked example
A 35-year-old woman, 165 cm and 65 kg, has a BMR of 10 × 65 + 6.25 × 165 − 5 × 35 − 161 = 1,345 kcal. With light activity (1.375) her TDEE is about 1,850 kcal per day.
Tips
- Choose the lower activity level if you are unsure; over-estimating is the most common mistake.
- Training hard for one hour does not make a desk-bound day "very active". The multiplier reflects your whole week.
- Recalculate whenever your weight, job or training volume changes noticeably.