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🔥 Your Body Details
Uses the Mifflin-St Jeor formula — most accurate method
1580
100 cm250 cm
30 kg300 kg
🔥 Your Daily Calorie Results
Your TDEE — Maintenance Calories
2,500
calories burned per day
📊 TDEE by Formula — 3 Methods Compared
🏃 Activity Level Reference Guide
| Activity Level | Multiplier | Description | Examples |
|---|---|---|---|
| Sedentary | × 1.2 | Little or no exercise | Desk job, driving, TV |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week | Walking, light gym 1-3x |
| Moderately Active | × 1.55 | Moderate exercise 3-5 days/week | Gym 3-5x, sports, cycling |
| Very Active | × 1.725 | Hard exercise 6-7 days/week | Daily intense training |
| Extra Active | × 1.9 | Physical job + daily hard exercise | Construction worker + gym |
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What is TDEE and Why Does It Matter?
Total Daily Energy Expenditure or TDEE is the total number of calories your body burns in a 24-hour period. It accounts for everything — your resting metabolism, digestion, daily movement and structured exercise. Understanding your TDEE is the foundation of any effective nutrition plan because it tells you exactly how many calories you need to maintain your current weight.
The TDEE Formula Explained
Step 1 — Calculate BMR using Mifflin-St Jeor:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2 — Multiply BMR by Activity Factor:
Sedentary: TDEE = BMR × 1.2
Lightly Active: TDEE = BMR × 1.375
Moderately Active: TDEE = BMR × 1.55
Very Active: TDEE = BMR × 1.725
Extra Active: TDEE = BMR × 1.9
Example — 30 year old male, 175 cm, 75 kg, moderately active:
BMR = (10×75) + (6.25×175) − (5×30) + 5 = 750 + 1093.75 − 150 + 5 = 1698.75
TDEE = 1698.75 × 1.55 = 2,633 calories per day
How to Use Your TDEE for Your Goal
- Weight loss: Eat 300-500 calories below TDEE for 0.3-0.5 kg loss per week
- Aggressive weight loss: Eat 500-750 calories below TDEE — never go below 1,200 for women or 1,500 for men
- Maintenance: Eat at your TDEE to stay at current weight
- Muscle gain: Eat 200-300 calories above TDEE for lean muscle building
- Aggressive muscle gain: Eat 300-500 calories above TDEE — expect some fat gain alongside muscle
Why TDEE Changes Over Time
Your TDEE is not fixed forever. It changes as your body weight changes — when you lose weight your TDEE decreases because there is less body mass to maintain. This is why weight loss typically slows down over time and why you need to recalculate your TDEE every 4-6 weeks and adjust your calorie intake accordingly.
⚠️ Health Disclaimer: This TDEE calculator provides estimates for informational and educational purposes only using standard formulas. Individual calorie needs vary based on health conditions, medications, hormonal factors and other variables. Results are approximations with a margin of error of approximately 10-15 percent. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or calorie intake.
Frequently Asked Questions
What is TDEE? +
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including your basal metabolic rate plus all physical activity. It is your maintenance calorie level. Eating at your TDEE maintains your current weight. Eating below TDEE causes weight loss. Eating above TDEE causes weight gain.
How do I calculate my TDEE? +
TDEE is calculated by multiplying your Basal Metabolic Rate by an activity multiplier. First calculate BMR using the Mifflin-St Jeor formula based on your age, height, weight and gender. Then multiply by your activity factor ranging from 1.2 for sedentary to 1.9 for extremely active. Our calculator above does all of this instantly with all three major formulas shown for comparison.
How many calories should I eat to lose weight? +
To lose weight eat fewer calories than your TDEE. A deficit of 500 calories per day below TDEE results in approximately 0.5 kg of fat loss per week which is a sustainable healthy rate. A deficit of 1000 calories per day results in approximately 1 kg per week. Most nutrition experts recommend staying above 1200 calories per day for women and 1500 for men to ensure adequate nutrition and prevent muscle loss.
What is the difference between BMR and TDEE? +
BMR or Basal Metabolic Rate is the calories your body burns at complete rest to maintain basic functions like breathing, circulation and organ function. TDEE includes BMR plus all calories burned through daily activities and exercise. TDEE is always higher than BMR. For a sedentary person TDEE is approximately 1.2 times their BMR. For a very active person TDEE can be 1.7 to 1.9 times BMR.
Which TDEE formula is most accurate? +
The Mifflin-St Jeor formula is considered the most accurate for most people with a margin of error of approximately 10 percent. The Harris-Benedict formula tends to overestimate by 5 percent especially for people with obesity. The Katch-McArdle formula is potentially most accurate if you know your exact lean body mass but requires body fat measurement first. Our calculator shows all three formulas so you can compare.
Why is my TDEE different from what I expected? +
TDEE formulas provide estimates based on population averages with approximately 10-15 percent margin of error. Individual metabolism varies due to genetics, hormones, sleep quality, stress levels and other factors. If the calculated TDEE does not match your real-world experience try tracking your actual food intake and weight for 2-3 weeks — your real maintenance calories are whatever amount keeps your weight stable.
How often should I recalculate my TDEE? +
Recalculate your TDEE every 4-6 weeks or whenever your weight changes by more than 3-4 kg. As you lose weight your TDEE decreases because there is less body mass to maintain — this is why weight loss typically slows over time. Adjust your calorie target based on the updated TDEE to continue making progress toward your goal.