TDEE Calculator (Total Daily Energy Expenditure)
Estimate total daily calories burned from BMR plus activity level — the starting point for any nutrition plan.
What this calculates
TDEE is the total calories your body burns in 24 hours: basal metabolism plus daily activity plus exercise plus the thermic effect of food. It's your nutritional baseline — eat at TDEE to maintain weight, below to lose, above to gain. This calculator uses Mifflin-St Jeor BMR with a multiplier for activity level.
Formula & how it works
Mifflin-St Jeor BMR: men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161 (W kg, H cm, A years). TDEE = BMR × activity factor: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.
Worked example
30-year-old man, 80 kg, 178 cm, moderate activity. BMR = 800 + 1,113 − 150 + 5 = 1,768. TDEE = 1,768 × 1.55 = 2,740 kcal.
Frequently asked questions
TDEE vs BMR?
BMR is calories burned at complete rest. TDEE adds daily movement and exercise — usually 20-90% more.
How accurate is it?
±10-15% for most people. Track intake and weight for 2 weeks, then adjust your assumed activity multiplier up or down based on what actually happens.
Cutting vs bulking?
Cut: TDEE − 300 to 500 kcal. Bulk: TDEE + 200 to 400 kcal. Anything more aggressive sacrifices muscle or adds fat fast.
Related calculators
- BMR / TDEECalculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) — the calories you burn at rest and with activity.
- MacrosCalculate daily protein, carbohydrate, and fat targets for cutting, maintaining, or bulking. Supports keto, low-carb, and balanced diets.
- Calorie DeficitCalculate the calorie deficit needed to lose weight by a target date, and project how long realistic deficits will take.