Free tool
TDEE calculator
What you burn in a day, using the Mifflin-St Jeor equation and your activity level.
— calories a day
Fill in the fields to see your result.
- Resting burn (BMR)
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- To lose weight
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- To gain weight
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- Protein
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- Carbohydrate
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- Fat
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An estimate. Real burn varies with body composition, sleep, medication and how much you move outside training.
FAQ
Common questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, including your Basal Metabolic Rate (BMR), physical activity, the thermic effect of food, and non-exercise activity thermogenesis (NEAT).
How is TDEE calculated?
TDEE is calculated by first estimating your Basal Metabolic Rate (BMR) using a validated equation like Mifflin-St Jeor, then multiplying it by an activity factor that reflects your daily physical activity level, ranging from 1.2 for sedentary to 1.9 for extremely active lifestyles.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital organ functions. TDEE includes BMR plus all additional energy burned through physical activity, digestion, and daily movement. TDEE is always higher than BMR.
How accurate is a TDEE calculator?
TDEE calculators provide an estimate based on population-level equations and self-reported activity levels. They are a good starting point but may vary by 10-15% from your actual expenditure. For best results, use your TDEE as a baseline and adjust based on real-world changes in body weight over 2-4 weeks.
Can I increase my TDEE?
Yes. You can increase your TDEE by adding more physical activity to your routine, building lean muscle mass through resistance training, increasing non-exercise activity (walking, standing more), and maintaining a consistent exercise schedule. Muscle tissue burns more calories at rest than fat tissue, so gaining muscle raises your BMR and overall TDEE.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your TDEE. For example, if your TDEE is 2,500 calories and you eat 2,000, you are in a 500-calorie deficit. A moderate deficit of 300-500 calories per day is generally recommended for sustainable weight loss of about 0.5-1 pound per week.
How often should I recalculate my TDEE?
You should recalculate your TDEE every 4-6 weeks, or whenever there is a significant change in your body weight (more than 5-10 lbs), activity level, or lifestyle. As you lose or gain weight, your caloric needs change, so regular recalculation ensures your nutrition plan stays aligned with your goals.