TDEE Calculator
Free TDEE Calculator using the Mifflin-St Jeor formula. Get your Total Daily Energy Expenditure and calorie targets for weight maintenance, loss, or gain.
About This Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all physical activities, digestion, and basic metabolic functions. Knowing your TDEE is essential for effective weight management - whether you want to maintain, lose, or gain weight.
Our TDEE calculator first computes your BMR using the Mifflin-St Jeor formula, then multiplies it by your activity factor to determine your total daily energy needs. It also adjusts for your specific goal (maintain, lose 0.5 kg/week, or gain 0.3 kg/week).
How TDEE is Calculated:
- Step 1: BMR = Mifflin-St Jeor formula (based on age, gender, weight, height)
- Step 2: TDEE = BMR x activity factor
- Step 3: Goal adjustment: Maintenance (TDEE), Loss (TDEE - 500), Gain (TDEE + 300)
Activity Level Multipliers:
- Sedentary (1.2): Little or no exercise, desk job
- Light (1.375): Light exercise 1-3 days/week
- Moderate (1.55): Moderate exercise 3-5 days/week
- Active (1.725): Hard exercise 6-7 days/week
- Very Active (1.9): Intense daily exercise or physical job
Features:
- Mifflin-St Jeor BMR calculation
- Goal-based calorie targets (maintain/lose/gain)
- Metric and imperial unit support
- Pie chart: BMR vs activity calories breakdown
- Bar chart: calories by goal comparison
- Detailed breakdown table
- Shareable calculation links
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including BMR, physical activity, and the thermic effect of food. It is calculated as TDEE = BMR x activity factor. Our calculator first computes your BMR using the Mifflin-St Jeor equation, then multiplies by your selected activity level to determine your TDEE.
How do I use TDEE for weight loss?
For weight loss, eat 300-500 calories below your TDEE (approximately 10-20% deficit). This creates a sustainable calorie deficit of about 0.5-1 kg (1-2 lbs) per week. For example, if your TDEE is 2500 kcal, eat 2000-2200 kcal daily for steady weight loss. Avoid going below your BMR, as extreme restriction can slow metabolism and lead to muscle loss.
What is the Mifflin-St Jeor formula used in TDEE calculation?
The Mifflin-St Jeor formula is the most accurate equation for estimating BMR, which is the foundation of TDEE calculation. For males: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For females: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Your TDEE is then BMR multiplied by your activity factor (1.2 to 1.9).
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories burned at complete rest for basic life functions, accounting for about 60-75% of daily energy use. TDEE includes BMR plus all additional calories burned through physical activity (15-30%), the thermic effect of food (10%), and non-exercise activity thermogenesis (NEAT). TDEE represents your true daily calorie needs.
How many calories should I eat to gain weight?
For healthy weight gain, eat 300-500 calories above your TDEE (approximately 10-15% surplus). This supports muscle growth with minimal fat gain. For example, if your TDEE is 2500 kcal, eat 2800-3000 kcal daily. Pair this with strength training to ensure the extra calories go toward muscle building rather than fat storage.
How do activity levels affect TDEE?
Activity levels multiply your BMR to determine TDEE: Sedentary (1.2x) adds minimal calories, Light (1.375x) adds about 20% more, Moderate (1.55x) adds about 35% more, Active (1.725x) adds about 50% more, and Very Active (1.9x) adds about 65% more than BMR. Choose conservatively - most people overestimate their activity level.
How accurate is TDEE calculation?
TDEE calculation provides an estimate accurate to within 10-15% of your actual energy expenditure. Individual factors like exact body composition (muscle vs fat ratio), genetics, hormones, NEAT (non-exercise activity), and medical conditions can cause deviations. Track your weight changes over 2-3 weeks and adjust your intake by 100-200 calories if needed.
What happens if I eat below my BMR?
Consistently eating below your BMR can trigger metabolic adaptation - your body slows metabolism by 10-20% to conserve energy. This can lead to fatigue, hormonal imbalances, muscle loss, slowed weight loss, and rebounding weight gain when normal eating resumes. Women may experience menstrual irregularities. Always aim to eat at least your BMR calories daily.