TDEE Calculator
Find your Total Daily Energy Expenditure — the calories you burn each day — based on age, weight, height, and how active you are.
TDEE Calculator
Enter your stats below to calculate daily calorie burn
How TDEE is calculated
TDEE is calculated in two steps using the Mifflin-St Jeor equation, published in the Journal of the American Dietetic Association in 1990. It is the most validated predictive formula for resting energy expenditure in the general adult population.
Step 1: Calculate BMR (Basal Metabolic Rate)
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2: Multiply by activity factor
Lightly active (1–3 days/week): BMR × 1.375
Moderately active (3–5 days/week): BMR × 1.55
Very active (6–7 days/week): BMR × 1.725
Extra active (physical job or 2× daily): BMR × 1.9
The result is your TDEE — the total calories your body needs to maintain your current weight at your current activity level.
Frequently Asked Questions
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What is TDEE?TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day — including resting metabolism plus calories burned through movement and exercise. It is the number you compare your food intake against to determine if you will lose, maintain, or gain weight.
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What is a good TDEE?There is no single "good" TDEE — it depends on your body size, age, and activity level. A sedentary adult woman typically has a TDEE of 1,600–2,000 calories per day. A sedentary adult man typically 2,000–2,600. Active individuals can exceed 3,000–4,000 calories per day.
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How accurate is the Mifflin-St Jeor formula?A 2005 meta-analysis found it predicted resting energy expenditure within 10% for 82% of non-obese adults. It is less accurate for very muscular individuals (underestimates) and those with high body fat (may overestimate). Treat the result as a starting estimate and adjust based on real-world results over 2–4 weeks.
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Should I eat at my TDEE to maintain weight?Yes. Eating at your TDEE means your energy intake matches your energy expenditure, which maintains your current weight. Eating below TDEE creates a calorie deficit and leads to weight loss. Eating above TDEE creates a surplus and leads to weight gain.
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How does activity level affect TDEE?Activity level has a large effect. A sedentary person multiplies their BMR by 1.2, while someone with a physically demanding job multiplies by 1.9 — a difference of nearly 60%. Choosing the wrong activity level is the most common source of inaccuracy. When in doubt, choose one level lower than you think.
Formula source: St Jeor ST, et al. Obesity as a risk factor for disease. J Am Diet Assoc. 1990;90(10):1407–1413. Activity multipliers: Katch-McArdle convention. This tool is not a substitute for medical advice.