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TDEE Calculator – Total Daily Energy Expenditure & Calorie Maintenance

TDEE Calculator

The TDEE Calculator (Total Daily Energy Expenditure) estimates how many calories you burn each day, including all activities. It is the most important number for weight management – eat at your TDEE to maintain weight, below to lose weight, or above to gain weight. This calorie maintenance calculator uses the Mifflin‑St Jeor BMR formula, multiplied by an activity factor tailored to your lifestyle. Whether you want to lose fat, build muscle, or simply understand your metabolism, this TDEE calculator gives you a personalised calorie target.

Total Daily Energy ExpenditureBMR~60‑75%Activity15‑30%Thermic~10%TDEE = BMR + Activity + Thermic EffectEat at TDEE → maintain weightEat 500 below → lose 0.5 kg/weekEat 500 above → gain 0.5 kg/week

How TDEE Is Calculated

Step 1: BMR (Basal Metabolic Rate) using Mifflin‑St Jeor:

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

Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Step 2: Multiply BMR by activity factor (1.2 – 1.9).

Step 3: The result is your TDEE – calories to maintain weight.

How to Use This TDEE Calculator

  1. Select your gender.
  2. Enter your age, weight (kg), and height (cm).
  3. Choose your typical activity level.
  4. Click “Calculate TDEE” to see your maintenance calories and suggested intake for weight loss/gain.

Why TDEE Matters for Your Fitness Goals

Knowing your Total Daily Energy Expenditure takes the guesswork out of diet planning. If you want to lose weight, start with a 300‑500 calorie deficit from your TDEE and adjust based on real results. For muscle gain, a 300‑500 calorie surplus combined with strength training is effective. This calorie maintenance calculator updates as your weight changes – recalculate every 5‑10 kg.

Remember that activity levels are estimates. If you have an active job and exercise, choose a higher multiplier. If you are sedentary most of the day, choose a lower one. The TDEE calculator provides a starting point; fine‑tune using a food diary and scale.

Bookmark this TDEE calculator to use as your go‑to calorie calculator and weight loss calculator. Share it with friends and family to help them reach their health goals.

Adjusting TDEE for Muscle Gain

To gain muscle, eat at a modest surplus (200‑400 calories above TDEE) and ensure adequate protein intake (1.6‑2.2 g/kg body weight). Excess calories beyond that will be stored as fat. Strength training signals the body to use the surplus for muscle synthesis rather than fat storage.

TDEE Activity Multipliers & Daily Caloric Expenditure Reference Table

Activity Level TierBMR MultiplierFemale 30y (65kg, 165cm)Male 35y (80kg, 180cm)Primary Fitness Goal Application
Sedentary (Desk job, no exercise)1.2001,644 kcal/day2,136 kcal/dayBaseline maintenance
Lightly Active (1–3 workout days/wk)1.3751,884 kcal/day2,448 kcal/dayLight fitness maintenance
Moderately Active (3–5 workout days/wk)1.5502,124 kcal/day2,759 kcal/dayStandard athletic maintenance
Very Active (6–7 workout days/wk)1.7252,363 kcal/day3,071 kcal/dayHeavy training maintenance
Extra Active (Intense daily / Physical labor)1.9002,603 kcal/day3,382 kcal/dayEndurance / Manual labor maintenance

Frequently Asked Questions

  • How accurate is this TDEE calculator? It is a reliable estimate; individual metabolism can vary by 10‑15%.
  • Should I eat back exercise calories? The activity factor already accounts for exercise, so do not add extra.
  • How often should I recalculate TDEE? Every 5‑10 kg (10‑20 lb) of weight change or every 3 months.
  • Can I use this for bulking or cutting? Yes, use the weight gain or loss numbers as a starting point.

Bookmark this TDEE calculator to use it as your go‑to calorie maintenance calculator and weight loss tool.

Step‑by‑Step Manual Example

Female, 30y, 65kg, 165cm, moderate activity:

BMR = (10×65)+(6.25×165)−(5×30)−161 = 1370 cal/day

TDEE = 1370 × 1.55 = 2124 cal/day

Weight loss (500 deficit) = 1624 cal/day

Weight gain (500 surplus) = 2624 cal/day

Frequently Asked Questions about TDEE

What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours. It is composed of Basal Metabolic Rate (BMR ~60-75%), Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity Thermogenesis (EAT), and Thermic Effect of Food (TEF ~10%).
How is TDEE calculated?
TDEE is calculated in two steps: 1. Calculate BMR using the Mifflin-St Jeor equation. 2. Multiply BMR by a physical activity level factor (1.2 to 1.9).
How do I use TDEE for safe weight loss?
Subtract 300 to 500 calories from your daily TDEE to create a moderate caloric deficit. A 500 kcal/day deficit results in approximately 0.5 kg (1 lb) of fat loss per week.
How do I use TDEE for clean muscle gain (bulking)?
Add 250 to 500 calories to your daily TDEE alongside progressive resistance training and adequate protein (1.6 to 2.2 g/kg) to maximize muscle hypertrophy while minimizing fat gain.
Why does TDEE decrease as I lose weight?
As your total body mass decreases, your BMR naturally lowers because less energy is required to maintain a smaller organism. Recalculate your TDEE every 5 kg of weight loss.
Which activity multiplier should I select?
Sedentary (1.2): Desk job, minimal walking. Lightly Active (1.375): Light exercise 1-3 days/week. Moderately Active (1.55): Moderate sports/lifting 3-5 days/week. Very Active (1.725): Hard training 6-7 days/week.
What is the difference between BMR and TDEE?
BMR is the absolute minimum calories needed to keep organs functioning in a comatose state at rest. TDEE accounts for all movement, work, sports, and digestion on top of BMR.
Does building muscle increase TDEE?
Yes. Muscle tissue is metabolically active and burns approximately 13 kcal/kg/day at rest compared to fat tissue which burns ~4.5 kcal/kg/day.