TDEE Calculator — Total Daily Energy Expenditure

TDEE Calculator

Total calories you burn every day

Weight

Height

Age

yrs

Sex

Activity Level

Your TDEE

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calories per day (maintenance)

BMR (at rest)

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Weight Loss (−500 kcal)

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Weight Gain (+300 kcal)

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What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total number of calories your body burns in a single day — including your Basal Metabolic Rate (BMR), physical activity, digestion, and all other movement. It is the most important number in nutrition: eat below your TDEE to lose weight, match it to maintain, and exceed it to gain muscle.

Formula used

TDEE = BMR × Activity Multiplier BMR (Mifflin-St Jeor): Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Female: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 Activity multipliers: Sedentary (desk job, no exercise) × 1.2 Lightly active (1–3 days/week) × 1.375 Moderately active (3–5 days/week) × 1.55 Very active (6–7 days/week) × 1.725 Extra active (physical job + training) × 1.9

How to use this calculator

Enter your weight in kg
Enter your height in cm
Enter your age in years
Select your sex
Choose your typical weekly activity level
Click Calculate — your TDEE appears instantly with weight loss, maintenance, and gain targets

Example

Example 1 — Office worker wanting to lose weight:
Priya, 28, female, 65 kg, 163 cm, lightly active (walks 20 min/day).
BMR = 10×65 + 6.25×163 − 5×28 − 161 = 1,428 kcal
TDEE = 1,428 × 1.375 = 1,964 kcal/day (maintenance)
To lose 0.5 kg/week: eat 1,964 − 500 = 1,464 kcal/day

Example 2 — Gym-goer building muscle:
Rahul, 25, male, 75 kg, 178 cm, very active (trains 6 days/week).
BMR = 10×75 + 6.25×178 − 5×25 + 5 = 1,868 kcal
TDEE = 1,868 × 1.725 = 3,222 kcal/day (maintenance)
To gain muscle: eat 3,222 + 300 = 3,522 kcal/day

What TDEE means for common goals:

Goal	Daily calories	Expected result
Aggressive fat loss	TDEE − 750	~0.75 kg/week
Moderate fat loss	TDEE − 500	~0.5 kg/week
Maintain weight	= TDEE	No change
Muscle gain	TDEE + 300	Slow, lean gain

Frequently asked questions

BMR is the calories your body burns doing absolutely nothing — just keeping organs functioning. TDEE adds all activity on top of BMR. TDEE is always higher and is what you actually need to track for diet goals.

Estimates are within ±10–15% for most people. The Mifflin-St Jeor formula used here is the most validated. Track your weight for 2 weeks — if you're not seeing expected changes, adjust by 100–200 kcal.

Yes. Consistently eating at your TDEE keeps weight stable. Eat 500 kcal below to lose ~0.5 kg/week, or 300–500 above to support muscle growth.

Every 4–6 weeks, or whenever your weight changes by more than 3–4 kg, or if your activity level changes significantly. As you lose weight, your TDEE decreases too.