TDEE Calculator
Enter your stats and activity level to find your Total Daily Energy Expenditure — the calories you burn every day.
What Is TDEE and Why Does It Matter?
TDEE is the single most important number for anyone managing their body weight or athletic performance. It represents your full daily calorie expenditure — everything from keeping your heart beating to running a 5K. Knowing your TDEE allows you to create targeted deficits for weight loss, surpluses for muscle gain, or match intake for maintenance.
Activity Level Multipliers
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no exercise | ×1.2 |
| Lightly Active | Light exercise 1–3 days/week | ×1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | ×1.55 |
| Very Active | Hard exercise 6–7 days/week | ×1.725 |
| Extra Active | Hard training + physical job or 2× training | ×1.9 |
Setting Calorie Goals Based on TDEE
Once you know your TDEE, adjusting your intake is straightforward. A 500 kcal/day deficit from TDEE yields roughly 1 lb of fat loss per week. A 250 kcal/day deficit yields ~0.5 lb/week — slower but more muscle-preserving, especially when combined with resistance training. For muscle gain, a 200–300 kcal surplus is typically enough for most intermediate trainees; larger surpluses add mostly fat.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, accounting for your basal metabolic rate plus all physical activity — exercise, walking, fidgeting, and non-exercise movement. It is the number you need to know to set accurate calorie goals.
How is TDEE calculated?
TDEE = BMR × Activity Multiplier. The BMR is calculated using the Mifflin-St Jeor equation. The activity multiplier ranges from 1.2 (sedentary) to 1.9 (extra active). For example, a BMR of 1,800 kcal with a 'moderate' activity level (×1.55) gives a TDEE of 2,790 kcal/day.
How many calories should I eat to lose weight?
A deficit of 500 kcal/day below TDEE produces approximately 1 lb (0.45 kg) of fat loss per week — a safe and sustainable rate. Aggressive deficits over 1,000 kcal/day risk muscle loss, fatigue, and metabolic adaptation. Most guidelines recommend losing no more than 1–2 lbs per week.
How accurate are TDEE calculators?
Predictive equations like Mifflin-St Jeor are accurate within ±10% for most people. Individual variation exists based on genetics, hormones, and non-exercise activity (NEAT). Treat TDEE as a starting point and adjust intake by 100–200 kcal based on actual weight change over 2–3 weeks.
Which activity level should I choose?
Choose 'sedentary' if you sit most of the day and do little exercise. 'Lightly active' fits 1–3 days of gym or walking per week. 'Moderately active' applies to 3–5 days of exercise. 'Very active' fits hard training 6–7 days/week. 'Extra active' is for athletes or people with physically demanding jobs.