TDEE Calculator
Quick Overview
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns each day through:
- 🧠 BMR – Basal Metabolic Rate (energy at rest)
- 🏃♂️ Physical Activity – daily movement and exercise
- 🍽️ Thermic Effect of Food – digestion-related burn
Use our TDEE Calculator below to determine how many calories your body needs based on your lifestyle and fitness goals.
What Is Total Daily Energy Expenditure (TDEE)?
Your TDEE is the total number of calories your body uses in a 24-hour period. It includes:
- BMR (Basal Metabolic Rate): Energy needed for essential functions like breathing, heartbeat, and organ activity.
- TEF (Thermic Effect of Food): Calories burned digesting and absorbing nutrients (about 10% of intake).
- NEAT (Non-Exercise Activity Thermogenesis): Movement outside of formal workouts (e.g., walking, standing).
- EAT (Exercise Activity Thermogenesis): Structured exercise and training.
TDEE is your most accurate guide for determining how many calories you need to lose fat, gain muscle, or maintain weight.
How This TDEE Calculator Works
Our tool uses scientifically validated equations and your physical stats:
- Input your age, gender, height, weight, and activity level.
- We calculate your BMR using the Mifflin-St Jeor equation (default) or the Harris-Benedict method.
- Your BMR is multiplied by an activity multiplier based on your lifestyle.
- We also factor in the Thermic Effect of Food (TEF) for greater accuracy.
BMR Formulas Used in This Calculator
Mifflin-St Jeor Formula (Default & Most Accurate)
Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Harris-Benedict Formula (Optional)
Men: 88.36 + (13.4 × weight) + (4.8 × height) − (5.7 × age)
Women: 447.6 + (9.2 × weight) + (3.1 × height) − (4.3 × age)
These BMR formulas give us the foundation to calculate how much energy your body needs at rest.
Example: TDEE for a 30-Year-Old Woman
- Age: 30
- Height: 165 cm
- Weight: 60 kg
- Activity Level: Moderately Active (×1.55)
Step 1 – BMR (Mifflin-St Jeor):
10 × 60 + 6.25 × 165 − 5 × 30 − 161 = 1,346 kcal/day
Step 2 – TDEE:
1,346 × 1.55 = ~2,086 kcal/day
This means she needs around 2,086 calories/day to maintain her current weight and energy levels.
How to Use TDEE for Weight Loss, Muscle Gain, or Maintenance
- Lose Fat: Eat 10–25% fewer calories than your TDEE
- Gain Weight: Eat 5–15% more than your TDEE
- Build Muscle: Pair a 5–10% surplus with resistance training
- Maintain: Match your calorie intake to your TDEE
Your TDEE is your personal energy compass—adjust your intake accordingly to reach your goals faster.
What Affects Your TDEE?
Your TDEE can change based on your activity, job, body composition, and habits. Here’s a general breakdown:
| Component | Contribution |
|---|---|
| BMR | 60–70% |
| TEF (Digesting Food) | ~10% |
| EAT (Exercise) | 5–15% |
| NEAT (Non-Exercise Movement) | 10–20% |
Frequently Asked Questions
What’s the difference between BMR and TDEE?
BMR is the number of calories your body burns at rest. TDEE includes BMR + calories from physical activity + digestion (TEF).
Can I eat my TDEE to lose weight?
No. To lose weight, you should consume 10–25% fewer calories than your TDEE to create a deficit.
How often should I recalculate TDEE?
Every 4–6 weeks, or whenever your weight, exercise level, or body composition significantly changes.
Does my job affect my TDEE?
Yes. Physically demanding jobs increase NEAT and overall energy burn, impacting your TDEE.
Reviewed by a Certified Dietitian
Dr. Leah Robbins, RDN
Clinical Nutrition Specialist – Metabolic Health & Sports Nutrition
Disclaimer: This calculator is intended for general health planning. Always consult a healthcare provider before making major dietary changes.
📊 Fine-Tune Your TDEE – Choose the Right Tool for Your Energy Planning
🔁 Base Your TDEE on BMR
⚙️ Use the BMR Calculator to calculate your Total Daily Energy Expenditure from your Basal Metabolic Rate.
A great starting point for precise goal setting.
🍽️ Understand Your Maintenance Calories
📅 The Maintenance Calorie Calculator helps you determine how many calories you need to maintain your current weight.
Use it to avoid unwanted weight gain or loss.
📈 Use Estimated Energy Requirements (EER)
📊 The EER Calculator gives you a science-backed estimate of your daily calorie needs using standard population data.
Great for general health tracking and planning.