CalcTDEE Calculator
Calculate your total daily energy expenditure including activity.
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, combining your basal metabolic rate with all physical activity. Knowing your TDEE is the foundation for any nutrition plan, whether your goal is weight loss, muscle gain, or body weight maintenance.
TDEE Formula
TDEE = BMR × Activity Factor
First calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiply by an activity factor that reflects your daily movement and exercise level. Sedentary (little or no exercise): 1.2; Lightly active (light exercise 1–3 days/week): 1.375; Moderately active (moderate exercise 3–5 days/week): 1.55; Very active (hard exercise 6–7 days/week): 1.725; Extra active (very hard exercise + physical job): 1.9. For example, a woman with a BMR of 1,400 kcal who exercises moderately 4 days per week: TDEE = 1,400 × 1.55 = 2,170 kcal/day.
Worked Examples
Example 1: Sedentary Office Worker
A 40-year-old man weighs 85 kg, is 175 cm tall, and works a desk job with no regular exercise.
BMR = (10 × 85) + (6.25 × 175) − (5 × 40) + 5 = 850 + 1093.75 − 200 + 5 = 1,748.75 kcal
TDEE = 1,748.75 × 1.2 = 2,099 kcal/day
His TDEE of approximately 2,100 calories per day represents his maintenance level. To lose weight at a sustainable rate of 0.5 kg per week, he would consume approximately 1,600 kcal/day (a 500 kcal daily deficit). To gain muscle, he would eat 2,350–2,600 kcal/day (a 250–500 kcal surplus).
Example 2: Active Female Athlete
A 25-year-old woman weighs 62 kg, is 168 cm tall, and trains intensely 6 days per week.
BMR = (10 × 62) + (6.25 × 168) − (5 × 25) − 161 = 620 + 1050 − 125 − 161 = 1,384 kcal
TDEE = 1,384 × 1.725 = 2,387 kcal/day
Her TDEE of approximately 2,390 calories reflects her high activity level. Despite a lower BMR than the sedentary man above, her TDEE is higher due to the 1.725 activity multiplier. For endurance performance, she should consume at or slightly above this level to support training demands and recovery.
Common Uses
- Establishing daily calorie targets for weight loss, weight gain, or weight maintenance programs
- Designing macronutrient distribution plans by allocating percentages of TDEE to protein, carbohydrates, and fats
- Adjusting calorie intake as activity levels change across different training phases or seasons
- Estimating energy needs for meal preparation and grocery planning in athletic and clinical settings
- Calculating the caloric deficit or surplus needed to achieve specific body composition goals within a timeframe
- Evaluating whether current food intake aligns with energy expenditure for metabolic health assessments
Common Mistakes
- Overestimating activity level by choosing “very active” when actual exercise volume corresponds to “moderately active,” leading to excessive calorie intake
- Treating TDEE as a fixed number rather than an estimate that requires adjustment based on actual weight changes over 2–4 weeks
- Not accounting for non-exercise activity thermogenesis (NEAT) changes when starting a diet, as the body unconsciously reduces spontaneous movement during caloric restriction
- Ignoring that TDEE decreases as body weight decreases, requiring periodic recalculation every 5–10 kg of weight loss
Pro Tip
Use your calculated TDEE as a starting point, then track your actual body weight daily for 2–3 weeks and calculate the weekly average. If your weight remains stable, your TDEE estimate is accurate. If you’re gaining, reduce intake by 200–300 kcal. If you’re losing unintentionally, increase by 200–300 kcal. This real-world calibration is more accurate than any formula. Additionally, consider using a reverse dieting approach after prolonged caloric deficits: gradually increase calories by 100–150 kcal per week to restore metabolic rate without rapid fat regain.
Frequently Asked Questions
TDEE calculations are estimates with a typical error of ±10–20%. Individual variation in metabolism, NEAT, digestion efficiency, and exercise intensity means the formula provides a starting point, not a precise value. Real-world tracking and adjustment over 2–4 weeks is essential for finding your true TDEE.
If you selected the correct activity factor, your exercise calories are already included in your TDEE. Adding them back on top of your TDEE-based target leads to overeating. Only adjust if your activity level changes significantly from your baseline (e.g., training for a marathon vs. off-season).
Yes. BMR decreases by approximately 1–2% per decade after age 30 due to loss of lean muscle mass and hormonal changes. This means your TDEE gradually declines with age even if activity levels remain constant. Recalculate your TDEE annually and adjust calorie intake accordingly to prevent gradual weight gain.
Be honest and conservative. Sedentary means desk job with no planned exercise. Lightly active means 1–3 days of light exercise per week. Moderately active means 3–5 days of moderate exercise. Very active means daily intense training. Most people overestimate and should choose one level below what they think applies to them.