TDEE Calculator: Find Your Daily Calorie Needs (Free)
Use this free TDEE calculator to find out exactly how many calories you burn every day. Enter your age, height, weight and activity level to get your BMR, your Total Daily Energy Expenditure (TDEE), and personalized calorie targets for fat loss, maintenance and muscle gain. It takes less than 30 seconds and works in both metric (kg/cm) and imperial (lbs/ft).
Your daily calorie targets
Estimates only. Individual needs vary by about 5-10%. Track your weight for 2-3 weeks and adjust.
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 everything: breathing, digesting food, walking to the kitchen, and your workouts. If you eat exactly your TDEE, your weight stays the same. Eat less and you lose weight. Eat more and you gain weight.
Knowing your TDEE is the single most useful number in any diet plan, because every fat loss or muscle gain goal starts from it.
The 4 Parts of Your TDEE
1. Basal Metabolic Rate (BMR), about 60-70% of TDEE. Calories your body needs just to stay alive at complete rest: heart, brain, lungs, organs.
2. Thermic Effect of Food (TEF), about 10%. Energy used to digest, absorb and store food. Protein has the highest thermic effect.
3. Exercise Activity (EAT). Calories burned during planned workouts such as lifting, running or cycling.
4. Non-Exercise Activity Thermogenesis (NEAT). Everything else: walking, fidgeting, cleaning, standing. NEAT varies a lot between people and is often the hidden key to fat loss.
How This TDEE Calculator Works
The calculator first estimates your BMR, then multiplies it by an activity factor.
Mifflin-St Jeor Equation
Research has repeatedly found this to be the most accurate predictive equation for the general population, which is why it is the default here.
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Katch-McArdle Equation
If you know your body fat percentage, this formula uses lean body mass and can be more accurate for very lean or very muscular people.
Activity Multipliers
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | x 1.2 | Little or no exercise |
| Lightly active | x 1.375 | Exercise 1-3 days per week |
| Moderately active | x 1.55 | Exercise 3-5 days per week |
| Very active | x 1.725 | Hard exercise 6-7 days per week |
| Extra active | x 1.9 | Very hard exercise and a physical job |
Tip: Most people overestimate their activity level. If you are unsure, pick the lower option and adjust after two weeks of tracking.
How to Use Your TDEE Result
To Lose Fat
Eat below your TDEE. A deficit of about 500 calories per day leads to roughly 1 lb (0.45 kg) of fat loss per week. Start with a moderate deficit of 10-20% below TDEE, keep protein high, and keep lifting weights to protect muscle. Very aggressive deficits are harder to sustain and can cost you muscle.
To Maintain Your Weight
Eat close to your TDEE. This is a great option after a diet phase, or if your goal is body recomposition.
To Build Muscle
Eat slightly above your TDEE. A surplus of 250-500 calories per day supports lean muscle growth while limiting fat gain. Combine it with progressive resistance training and about 0.7-1 gram of protein per pound of body weight (1.6-2.2 g/kg).
TDEE vs BMR: What Is the Difference?
BMR is what you burn doing absolutely nothing. TDEE is what you burn in real life, including movement and exercise. Never eat at your BMR to lose weight. It is a floor for your organs, not a target for your diet. Always base your plan on TDEE.
Why Your Real TDEE May Be Different
- Muscle mass: more muscle means a higher BMR.
- Age: metabolism tends to slowly decline with age, mostly because of lower muscle mass and activity.
- Genetics and hormones: thyroid function and other factors shift your numbers.
- Diet history: long periods of dieting can reduce energy expenditure through adaptive thermogenesis.
- Daily steps: NEAT can differ by several hundred calories between two people with the same stats.
The best approach is to use this result as a starting point. Eat at your target for 2-3 weeks, weigh yourself consistently, and adjust by 100-200 calories if your weight is not moving as expected.
Frequently Asked Questions About TDEE
What is a good TDEE?
There is no "good" or "bad" TDEE. It depends on your size, age, sex and activity. Most adult women land between roughly 1,800 and 2,400 calories per day, and most adult men between 2,200 and 3,000. A higher TDEE just means your body burns more energy.
How accurate is a TDEE calculator?
TDEE calculators give a solid estimate, usually within 5-10% of your true expenditure. Treat the number as a starting point and fine-tune it using your real weight trend over 2-3 weeks.
How many calories should I eat to lose weight?
Subtract 300-500 calories from your TDEE for a steady loss of about 0.5-1 lb (0.25-0.5 kg) per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Should I eat my TDEE calories on rest days?
You can use one average daily number, which is simpler. Some people prefer to eat slightly more on training days and slightly less on rest days. Your weekly average is what matters most.
Is TDEE the same as maintenance calories?
Yes. Your TDEE is your maintenance calorie level, the amount you can eat to keep your weight stable.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by about 10 lbs (4-5 kg), or when your activity level changes significantly.
Which formula is best: Mifflin-St Jeor or Katch-McArdle?
Mifflin-St Jeor is the best default for most people. Katch-McArdle can be better if you know your body fat percentage reliably, especially if you are very lean or muscular.
Disclaimer: This calculator is for educational purposes only and is not medical advice. Consult a doctor or registered dietitian before starting a new diet or exercise plan, especially if you are pregnant, under 18, or have a medical condition.
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