TDEE Calculator
A precision tool for understanding your metabolic energy needs.
TDEE Calculator
TDEE — Total Daily Energy Expenditure — is the total number of calories you burn in a typical day. It's the most important number for weight management: eat below it to lose, above it to gain, and at it to maintain. This calculator gives you your personalized TDEE in minutes.
How to Use This Calculator
- Enter your age, gender, height, and weight.
- Select your activity level (be honest — overestimating is the most common error).
- Click Calculate to see your TDEE along with calorie targets for weight loss, maintenance, and gain.
TDEE Formula
TDEE = BMR × Activity Multiplier
BMR is calculated using the Mifflin-St Jeor equation (most accurate for most people). Activity multipliers:
- Sedentary (desk job, minimal movement): 1.2
- Lightly active (1–3 days/week exercise): 1.375
- Moderately active (3–5 days/week): 1.55
- Very active (hard exercise 6–7 days): 1.725
- Extra active (physical job + daily exercise): 1.9
Example Calculation
28-year-old male | 180 lbs (81.7 kg) | 5'11" (180 cm) | Moderately active
- BMR = 10(81.7) + 6.25(180) − 5(28) + 5 = 1,894 cal
- TDEE = 1,894 × 1.55 = 2,936 cal/day
- Weight loss target (−500 cal): 2,436 cal/day
- Weight gain target (+300 cal): 3,236 cal/day
Common Mistakes to Avoid
- Overestimating activity level — This is the single biggest source of TDEE calculation error. "Moderately active" requires consistent 3–5 days/week of real exercise, not just not being sedentary.
- Not adjusting TDEE as weight changes — A 30-lb weight loss reduces TDEE by 150–300 calories. Recalculate every 10–15 lbs of weight change.
- Treating TDEE as perfectly precise — TDEE formulas have ±10–15% error margins. Track your actual weight change over 2–3 weeks to calibrate your real maintenance calories.
Frequently Asked Questions
How is TDEE different from BMR?
BMR is calories burned at complete rest (keeping your organs functioning). TDEE adds all physical activity. Most people's TDEE is 1.3–1.9× their BMR. If you only ate your BMR, you'd be in a significant daily deficit unless completely bedridden.
Does TDEE change over time?
Yes — with age (BMR decreases ~2%/decade after 25), weight changes, changes in activity level, and metabolic adaptation during prolonged dieting. Recalculate when circumstances change significantly.
Can I eat my TDEE and still lose weight?
No — eating exactly at TDEE maintains your current weight by definition. To lose weight, eat below your TDEE (deficit). Typically 300–500 cal below for gradual fat loss; 500–750 for moderate loss.
Conclusion
TDEE is the most important number in weight management. Know yours, eat accordingly for your goal, and track progress for 2–3 weeks before adjusting. Everything else — food choices, meal timing, supplements — is secondary to total energy balance.
Related: BMR Calculator | Calorie Calculator | Macro Calculator | Calories Burned Calculator
Expert Health Tip
TDEE is a living number. As you lose weight, your BMR decreases because there is less tissue to support. Re-calculate every 10 pounds (5kg) of progress to keep your targets accurate!
