TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) based on your activity level and body metrics.
A TDEE calculator estimates the total number of calories you burn per day including exercise, helping you set accurate nutrition targets.
Examples
Sedentary Office Worker
Active Athlete
Frequently Asked Questions
What is BMR?
How accurate is TDEE?
Quick Tips
- •Use your TDEE as a starting point, then adjust based on how your body responds over 2-4 weeks.
- •Weigh yourself at the same time daily and use weekly averages to track trends rather than daily fluctuations.
- •Reassess your TDEE every few months as your weight, activity level, or goals change.
A TDEE calculator estimates the total number of calories you burn per day including exercise, helping you set accurate nutrition targets.
How to Use This Calculator
Enter your sex, age, weight, and height. Select your typical activity level (sedentary to very active). Click Calculate to see your TDEE (total daily energy expenditure)—the calories you burn in a day at rest plus activity. Use this number to set calorie goals for losing, maintaining, or gaining weight.
Understanding the Formula
The TDEE is calculated by first finding your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiplying it by a Physical Activity Level (PAL) factor.
Examples
Sedentary Office Worker
A 30-year-old male, 180 lbs, 5'10", sedentary activity level.
Active Athlete
A 25-year-old female, 140 lbs, 5'6", active 5 days/week.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at rest to maintain basic physiological functions like breathing and circulation.
How accurate is TDEE?
TDEE is an estimate. Individual metabolisms can vary. It is a great starting point for weight management.
Assumptions & Limitations
- Based on the Mifflin-St Jeor equation, which may not reflect individual metabolic differences.
- Activity level multipliers are approximations — actual calorie burn varies by individual.
- Does not account for medical conditions or medications that affect metabolism.