TDEE Calculator
Quickly find your Total daily energy with our free TDEE Calculator. Simple, fast, and accurate.
About you
Your TDEE
What is a TDEE Calculator?
A TDEE Calculator estimates your Total Daily Energy Expenditure — the total calories you burn each day including exercise, daily movement, and resting metabolism. It is the most accurate way to determine your maintenance calories.
How to calculate TDEE manually (the formula)
First calculate your BMR using the Mifflin-St Jeor equation. Then multiply by your activity factor: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very active (1.9). TDEE = BMR × activity factor.
Example calculation
A 30-year-old woman weighing 62 kg at 165 cm with moderate activity: BMR = 10 × 62 + 6.25 × 165 − 5 × 30 − 161 = 620 + 1031.25 − 150 − 161 = 1340 kcal. TDEE = 1340 × 1.55 = 2077 kcal/day.
Common mistakes
- Overestimating activity level — Many people select a higher activity multiplier than their actual lifestyle. Be honest about your typical daily movement.
- Not recalculating after weight change — As you lose or gain weight, your BMR and TDEE change. Recalculate every 5–10 kg.
- Confusing TDEE with BMR — BMR is resting calories only. TDEE includes all activity. Eating below BMR for extended periods is not sustainable.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total number of calories you burn in a day including all activity.
How is TDEE calculated?
TDEE is calculated by multiplying your BMR by an activity factor. BMR uses the Mifflin-St Jeor equation, then we multiply by a factor from 1.2 to 1.9 based on your activity level.
What is a good TDEE deficit for weight loss?
To lose weight, eat 300 to 500 calories below your TDEE for gradual weight loss. Do not go below your BMR, as this can slow metabolism.
Does TDEE include exercise?
Yes, TDEE includes all movement, from formal exercise to daily activities like walking and household chores. The activity multiplier accounts for this.
How often should I recalculate TDEE?
Recalculate your TDEE every 5 to 10 kg of weight change or when your activity level changes significantly.