TDEE Calculator
Estimate your Total Daily Energy Expenditure — the calories you burn per day — from your stats and activity level, to find your maintenance calories.
Estimate for general information only — not medical or nutritional advice. Activity multipliers are approximations and real expenditure varies. Consult a professional before significant diet or training changes.
What TDEE tells you
Your Total Daily Energy Expenditure is all the calories you burn in a day — your resting metabolism plus everything you do. It’s the number you eat at to maintain your weight. The calculator finds your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor (1.2 sedentary up to 1.9 extra active) to estimate your TDEE.
Using it for your goals
Eat below your TDEE to lose weight, above it to gain — a deficit or surplus of roughly 500 calories a day is about a pound a week. To see those targets spelled out, use the calorie calculator; to split your calories into protein, carbs and fat, pair it with your goals. For a quick weight check, see the BMI calculator.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — your resting metabolism (BMR) plus everything you do, from walking around to exercise. Eating at your TDEE maintains your weight.
How is TDEE calculated?
It is your BMR (from the Mifflin-St Jeor equation) multiplied by an activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. This calculator computes the BMR and applies the factor you pick.
How do I use TDEE to lose or gain weight?
Eat below your TDEE to lose weight and above it to gain. A deficit or surplus of about 500 calories a day works out to roughly one pound a week. The calorie calculator turns your TDEE into specific daily targets for each goal.