Calculator

TDEE Calculator — Total Daily Energy Expenditure

Calculate your TDEE (Total Daily Energy Expenditure) by activity level and see calorie targets for 8 different loss, maintenance, and gain rates. Accepts BMR query param for prefill. Free, no signup.

Calculator

Loading TDEE calculator…
The formula

How it’s calculated

What TDEE Represents

Your Total Daily Energy Expenditure (TDEE) is the total amount of energy your body uses in a complete 24-hour period. It combines the energy needed to keep your body running at rest (BMR) with the additional energy burned during digestion, movement, exercise, standing, walking, and all other activity. TDEE is the number that, when matched by calorie intake, leads to stable body weight over time. Every calorie-based goal — intentional loss, maintenance, or intentional gain — starts from this anchor number.

The Two-Part Formula

BMR = 10·w + 6.25·h − 5·a + S, S = {+5 male, −161 female}
TDEE = BMR × ActivityFactor
Where w = weight in kilograms, h = height in centimeters, a = age in years, and S is the sex offset. Activity factors start at 1.2 (Sedentary) and step up to 2.0 (Athlete).

Formula Source

This calculator uses the **Total Daily Energy Expenditure (BMR × activity factor based on Harris-Benedict multipliers)** from **Mifflin-St Jeor equation with WHO/FAO activity factors** published in **1990**.

Reference URL: https://www.fao.org/3/y5686e/y5686e07.htm

Last Verified: 2026-07-30

Understanding the 6 Activity Bands

The six activity bands correspond to the widely cited Mifflin-St Jeor scaling levels. Sedentary (1.2) describes a largely seated day with no structured exercise and limited walking. Lightly Active (1.375) adds 1–3 days of light exercise or daily walking and steps over roughly 5,000–7,000. Moderately Active (1.55) corresponds to 3–5 days per week of structured exercise — a common baseline for many regular gym-goers and active commuters. Active (1.725) implies 6–7 days of exercise or a job that keeps you on your feet most of the day. Very Active (1.9) combines daily hard training with a physical role or frequent movement, and Athlete (2.0) reflects elite volume, often two daily sessions.

How the Rate Grid Is Built

From your maintenance TDEE, the eight-card grid applies standard weekly rate adjustments. Each pound per week of weight change is converted to per-day calorie shifts using the 3,500 kcal/lb convention: 0.25 lb/week ≈ ±125 kcal/day, 0.5 lb/week ≈ ±250 kcal/day, 1.0 lb/week ≈ ±500 kcal/day, 1.5 lb/week ≈ ±750 kcal/day, and 2.0 lb/week ≈ −1,000 kcal/day (loss-side only). Gain-side rates are capped at 0.5 lb/week in the default grid because faster gains tend to disproportionately increase fat storage rather than lean tissue for most natural non-elite trainees.

Why Prefill via ?bmr=

The optional URL prefill from the BMR Calculator lets you compare formulas on the BMR page, pick the one that best matches your context (for example, using Katch-McArdle if you know body composition), and then carry that specific BMR value forward to the TDEE page. In prefill mode, gender / age / height / weight inputs still update on-screen BMR for reference, but the core TDEE anchor comes from the URL value you brought in. This gives you flexibility to work with your own BMR estimate, indirect calorimetry reading, or wearable-device estimate of daily burn.

Known Limitations of TDEE Math

Population-level equations miss individual variation. Muscle mass, genetics, thyroid function, hormonal cycles, caffeine and stimulant intake, sleep quality, gut absorption, Rx items, body composition adaptations, and even minor unplanned fidgeting can shift real daily burn by hundreds of calories in either direction. The calculator is a reference starting point, not a measured truth. Validating against 2–3 weeks of actual weight data while tracking intake is the most reliable way to refine the number for your unique body.

Health guide

Reading your results, kindly

Choosing the Right Activity Band

The single biggest source of error in self-reported TDEE estimates is overestimating activity level. Be honest about your typical week, not your best week. If you work a desk job and hit the gym 3 days, you are likely Moderately Active or Lightly Active, not Active. A good sanity check is your average daily step count: very roughly, <3,000 sedentary, 4,000–7,000 light, 7,000–12,000 moderate, 12,000–18,000 active, and 18,000+ very active. Wearable estimates help but vary between devices. When uncertain, round down slightly and see how your weight responds.

Reading the 8-Card Grid

The 8-column target grid is designed for quick comparison. It shows a spectrum from aggressive loss on the left through maintenance in the center to moderate gain on the right. The shaded rate badge at the top of each card tells you the weekly rate each number targets. Aggressive loss targets (1.5–2.0 lb/week) are color-coded to indicate they carry higher risk and are not intended for long-term unsupervised self-management. If a target lands well below 1,200 kcal (female) or 1,500 kcal (male), select a slower rate or follow up with a qualified registered dietitian before sustained use.

When to Step Down to the Calorie Hub

The TDEE Calculator gives you calorie anchors. When you are ready to layer in goal-specific macro ratios, 12-week weight projection, dietary-pattern presets, and deeper AI coaching, the CTA button at the bottom pre-fills the Calorie Calculator with your TDEE and activity level via URL query. This flow is intentionally designed so you can first understand and confirm your maintenance range before adding complexity. For many people, confirming a maintenance number for 2–3 weeks and adding targeted protein is a more successful first step than jumping straight into a deficit.

Adaptive Thermogenesis and Real Results

During sustained calorie reduction, metabolism tends to slow slightly beyond what would be predicted from the change in weight alone. This adaptive component is usually modest (roughly 50–150 kcal/day for most people after several months of loss), but it compounds with time. The reverse happens during surplus — metabolism tends to rise. For this reason, expect to recalibrate your numbers periodically during long journeys rather than viewing the initial TDEE as a fixed truth. Track trends, reassess monthly, and make small adjustments instead of big jumps.

Contexts That Need a Qualified Human

General TDEE math is not intended for pregnancy or lactation, for teenagers still growing, for competitive athletes in peaking blocks, for people recovering after surgery or major body disruption, or for anyone managing thyroid shifts, metabolic considerations, or Rx items that influence weight, appetite, or energy. If you fall into any of these groups, use the calculator as a talking point rather than a plan, and bring the output to a qualified registered dietitian or your wellness-focused care team member for personalized guidance. In all cases, if adjusting intake is accompanied by persistent fatigue, sleep disruption, mood shifts, or unusual body changes, pause and seek qualified support.

FAQ

Frequently Asked Questions

What is Total Daily Energy Expenditure (TDEE)?
Your Total Daily Energy Expenditure (TDEE) is the total amount of energy your body uses in a complete 24-hour period. It combines the energy needed to keep your body running at rest (BMR) with the additional energy burned during digestion, movement, exercise, standing, walking, and all other activity. TDEE is the number that, when matched by calorie intake, leads to stable body weight over time. Every calorie-based goal — intentional loss, maintenance, or intentional gain — starts from this anchor number. In plain terms, TDEE is the answer to how many calories you burn each day in your real life, not in a lab.
How is TDEE calculated from BMR?
The two-part formula is straightforward: first calculate BMR using the Mifflin-St Jeor equation (10w + 6.25h minus 5a + S, where S is +5 for males and minus 161 for females), then multiply BMR by an activity factor. Sedentary uses 1.2, Lightly Active 1.375, Moderately Active 1.55, Active 1.725, Very Active 1.9, and Athlete 2.0. For example, a 1650 kcal BMR at Moderate activity gives a TDEE of roughly 2558 kcal. The activity factor converts your resting energy into a realistic daily total that reflects how much you actually move in a typical week.
What is considered a normal TDEE?
There is no single normal TDEE because total daily energy expenditure scales with body size, muscle mass, age, sex, and activity level. A smaller, sedentary adult may have a TDEE around 1600 to 1800 kcal, while a larger, very active adult can easily reach 3000 to 3500 kcal or more. Elite endurance athletes in heavy training blocks can exceed 4000 kcal on some days. Rather than comparing your TDEE to other people, use it as a personal baseline for setting daily calorie targets and tracking how your energy needs change as your body composition, activity, or life stage shifts over time.
Which activity level should I pick for TDEE?
Most people who work from home with no structured exercise fall in the Sedentary band. If you walk regularly (even just 30 to 45 minutes most days) or do 1 to 3 lighter training sessions per week, you may lean toward Lightly Active. A good sanity check: if you rarely exceed 5000 steps in a day, Sedentary is likely correct; if you consistently hit 7000 to 10000 steps plus 3 workouts, Moderate may apply. Err slightly lower rather than higher because overestimating activity is the top reason TDEE targets do not match real weight changes. NEAT — non-exercise activity thermogenesis from walking, standing, cleaning, and fidgeting — often accounts for a larger share of daily burn than formal exercise.
How do I use my TDEE for weight loss?
From your maintenance TDEE, apply a daily calorie deficit based on your target weekly rate. A 0.5 lb per week loss subtracts about 250 kcal per day, 1 lb per week subtracts about 500 kcal, and 1.5 lb per week subtracts about 750 kcal. The calculator shows eight target cards spanning aggressive loss through moderate gain so you can compare side by side. Faster rates increase the probability of muscle loss, nutrient gaps, fatigue, and rebound regain, so rates at or above 2 lb per week are visually flagged. Think of each card as the center of a plus or minus 150 to 200 kcal range rather than an exact daily mandate.
How accurate are TDEE calculators?
Population equations were largely developed and validated on 18 to 65 year old adults, so accuracy declines for teenagers still growing and for older adults with lower lean mass. Individual variation comes from muscle mass, genetics, thyroid function, hormonal cycles, sleep quality, gut absorption, body composition adaptations, and even minor unplanned fidgeting, any of which can shift real daily burn by hundreds of calories. The calculator is a reference starting point, not a measured truth. Validating against two to three weeks of actual weight data while tracking intake is the most reliable way to refine the number for your unique body.
Should I recalculate TDEE as I lose or gain weight?
Yes, after roughly every 5 to 10 percent change in body weight is a practical cadence. If you lose 20 lb from a 200 lb starting point, your BMR will be meaningfully lower, and so will your activity calorie burn because you are moving less mass around. Recalculating prevents you from unintentionally widening or narrowing your deficit over time. If you plateau for more than two to three weeks despite adherence, a small recalculation or a 100 to 200 kcal adjustment is generally more productive than doubling down on the same number. Adaptive thermogenesis also slows metabolism slightly during sustained deficits.
How do hormones like thyroid or cortisol affect my TDEE?
Thyroid output is one of the most important regulators of resting metabolism. Small shifts in thyroid function can shift BMR by hundreds of calories. Stress hormones and menstrual-cycle phases also modulate energy expenditure, often in ways that are too small to feel but large enough to matter over weeks. If you suspect a hormonal pattern is contributing to your energy or weight trends, bring your TDEE output and multi-week tracking data to a qualified wellness-focused care team member who can review your full picture, including any regular items you use. Muscle mass and daily movement remain the most modifiable levers for most adults.
Keep going

Calorie Calculator

Layer goal-specific macros, diet patterns, and 12-week projection on top of TDEE.

Open

BMR Calculator

Estimate resting metabolism with two formulas and carry BMR value via URL prefill.

Open

BMI Calculator

Quick body-mass reference with population context and ideal-weight range.

Open

Body Fat Calculator

Break fat weight and lean mass apart for a more complete composition picture.

Open
Scenario guides

Explore scenarios

TDEE for Athletes

TDEE calculation for high-activity athletes and sport nutrition.

Explore

TDEE Calculator for Weight Loss

Use TDEE to create a sustainable weight loss deficit.

Explore

TDEE Calculator for Bulking

TDEE plus surplus for clean bulking and muscle gain.

Explore

TDEE Calculator for Men

Male TDEE ranges and activity multiplier guide.

Explore

TDEE Calculator for Women

Female TDEE ranges and daily energy needs.

Explore

TDEE by Activity Level

Five activity levels explained with multiplier chart.

Explore

TDEE Maintenance Calculator

Find and verify your true maintenance calories.

Explore

TDEE for Cutting

Cutting phase calorie targets from TDEE for fat loss.

Explore