TDEE Calculator
Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn each day.
Results
TDEE (Maintenance)
2,693 cal/day
BMR (at rest)
1,737 cal/day
Weight Loss (−500)
2,193 cal/day
Weight Gain (+500)
3,193 cal/day
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What is a TDEE Calculator?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for your resting metabolism (BMR) and all physical activity. It is the most important number for anyone trying to manage their weight through diet.
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that reflects your lifestyle — from sedentary (desk job, little exercise) to extra active (hard training twice a day). The Mifflin-St Jeor equation is used to calculate BMR, as it is the most validated formula for most adults.
To lose weight, consume fewer calories than your TDEE. To gain weight or muscle, consume more. To maintain your current weight, eat at your TDEE. A 500-calorie daily deficit typically produces about 1 pound of fat loss per week.
How to Use the TDEE Calculator
Find out exactly how many calories you burn each day.
- 1
Enter your age, sex, height, and weight
These are used to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
- 2
Select your activity level
Choose the option that best describes your typical weekly activity, from sedentary to extra active.
- 3
View your TDEE
Your total daily calorie burn is displayed, along with calorie targets for weight loss, maintenance, and muscle gain.
- 4
Set your goal
Use the calorie targets shown to plan your diet. For weight loss, aim for the deficit target. For muscle gain, aim for the surplus target.
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