TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) based on your activity level and body metrics.

Result

Total Daily Energy Expenditure

1941cal/day

This is the estimated amount of calories your body burns every day based on your activity level.

BMR
1617
Baseline
Activity
+323
Added Burn

Daily Goals

Maintenance
Keep current weight
1941
cal / day
Weight Loss
-500 cal deficit
1441
cal / day
Muscle Gain
+250 cal surplus
2191
cal / day

Maintenance Macros

Total1941
Protein
146g
Carbs
194g
Fats
65g
Weekly Energy Demand

How many calories you burn per week

13,584 cal / week
Calculation Complete

A TDEE calculator estimates the total number of calories you burn per day including exercise, helping you set accurate nutrition targets.

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.

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.

Sources

  1. Mifflin, M. D., St Jeor, S. T., et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition 51(2) — American Journal of Clinical Nutrition
Related Calculators
Calorie Calculator
Body Fat Percentage Calculator
BMI Calculator

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.