TDEE Calculator

Calculate your — the total number of calories you burn each day. This calculator uses the equation to first estimate your (the calories you burn at rest), then adjusts for your activity level to give you a full daily total.

Gender

Age

years

Weight

Height

Activity level

This calculator provides estimates for educational purposes only. It is not medical advice. Always consult a healthcare professional before making changes to your diet or exercise routine.

What Is TDEE?

is the total number of calories your body burns in a single day. It accounts for everything from keeping your heart beating and your lungs breathing to walking, exercising, and even digesting food. Understanding your TDEE is the foundation of any evidence-based approach to weight management.

If you eat fewer calories than your TDEE, you will lose weight over time. If you eat more, you will gain weight. And if you match your intake to your TDEE, your weight will remain roughly stable. This energy balance principle is the single most important concept in nutrition science.

The Components of TDEE

Your total daily energy expenditure is the sum of four components:

: The calories your body needs at complete rest to maintain vital functions — circulation, respiration, cell repair, and brain activity. BMR typically accounts for 60–70% of your TDEE.
Thermic Effect of Food (TEF): The energy required to digest, absorb, and process the food you eat. TEF accounts for roughly 10% of your TDEE. Protein has the highest thermic effect of the three macronutrients.
Non-Exercise Activity Thermogenesis (NEAT): Calories burned through everyday movements that are not structured exercise — fidgeting, standing, walking to the kitchen, typing. NEAT varies enormously between individuals and can account for 15–30% of TDEE.
Exercise Activity Thermogenesis (EAT): Calories burned during planned physical activity such as lifting weights, running, or playing sports. For most people, this is the smallest component unless they train at high volumes.

How Is TDEE Calculated?

Our calculator uses the , which is widely regarded as the most accurate predictive formula for BMR in healthy adults:

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

The BMR result is then multiplied by an activity factor that reflects your typical daily movement level:

Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Extremely active (physical job + intense training): BMR × 1.9

How to Use TDEE for Your Goals

Once you know your TDEE, you can set a calorie target based on your objective:

Fat loss: Create a moderate of 300–500 calories below your TDEE. This supports a safe rate of roughly 0.25–0.5 kg of fat loss per week.
Muscle gain: Eat in a surplus of 200–400 calories above your TDEE to fuel muscle growth while minimizing excess fat gain.
Maintenance: Match your calorie intake to your TDEE to hold your current weight steady.

Tips for Accuracy

Be honest about your activity level. Overestimating exercise frequency is the most common reason TDEE estimates miss the mark.
Use your calculated TDEE as a starting point, then adjust based on real-world results over two to four weeks.
Recalculate periodically as your weight, activity level, or goals change.