Total Daily Energy Expenditure (TDEE) Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and basal metabolic rate (BMR) using a validated metabolic formula. Get maintenance calories, goal-based targets (lose / maintain / gain), and macro split suggestions based on your activity level—with PDF export.
Enter your details — results appear below after you calculate.
User information
Body stats
Activity & goal
How this Total Daily Energy Expenditure (TDEE) calculator works
Enter your gender, age, weight, height, activity level, and goal (lose weight, maintain, or gain muscle). We estimate BMR with a validated body-stats formula, multiply by a standard activity factor (1.2–1.9), and show your maintenance calories (TDEE), a goal-based calorie target (±500 kcal), and a macro split (protein, carbs, fat in grams).
Results include BMR vs activity breakdown, activity multiplier reference, interpretation, recommendations, and PDF export. Individual metabolism, NEAT, and body composition can shift actual needs—adjust using 2–3 weeks of weight trends rather than formulas alone.
Pair TDEE with our Macronutrient & Calorie Calculator, Protein Target Calculator, and Calorie Calculator for gram-level meal planning.
Total Daily Energy Expenditure (TDEE) Calculator – Maintenance Calories, BMR & Weight Goals
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in one day—from resting metabolism and digestion to walking, training, and daily movement. Whether you want to maintain weight, lose fat sustainably, or build lean mass, TDEE is the anchor number. Our free Total Daily Energy Expenditure (TDEE) Calculator estimates your BMR, applies an activity multiplier, and shows maintenance calories plus personalized deficit and surplus targets, BMR breakdown, activity reference tables, interpretation, recommendations, and PDF export.
What Is TDEE?
TDEE combines four energy components: BMR (basal metabolic rate at rest), NEAT (non-exercise activity like fidgeting and steps), TEF (thermic effect of food—calories to digest meals), and EAT (planned exercise). Formula calculators estimate TDEE by calculating BMR from body stats, then multiplying by an activity factor that bundles NEAT, TEF, and EAT into one practical number. That makes TDEE your best starting point for maintenance calories before you adjust for fat loss or muscle gain.
1What You Enter
Required inputs
- Unit system: metric (kg, cm) or imperial (lb, ft/in)
- Gender (male or female)
- Age (years)
- Body weight
- Height
- Activity level (Sedentary, Lightly Active, Moderately Active, Very Active, Athlete)
- Goal (Lose Weight, Maintain, Gain Muscle)
Tips for accuracy
- Use recent morning weight if tracking changes
- Pick activity based on a typical week—not your hardest day
- Do not add extra “exercise calories” if your activity level already includes workouts
- Recalculate after ~5% body-weight change or a major activity shift
2Formulas We Use
Basal metabolic rate (BMR)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Example: 75 kg, 175 cm, age 30, male → BMR ≈ 1,713 kcal/day at rest.
Total daily energy expenditure (TDEE)
TDEE = BMR × activity multiplier
Example: BMR 1,713 × 1.55 (moderately active) → TDEE ≈ 2,655 kcal/day maintenance.
Weight goal adjustments
- Mild deficit/surplus: ±250 kcal/day (~0.25 kg/week)
- Moderate deficit/surplus: ±500 kcal/day (~0.5 kg/week)
- Aggressive deficit/surplus: ±750 kcal/day (~0.75 kg/week)
3What Your Results Include
- TDEE (maintenance calories) — headline result
- BMR and activity add-on breakdown
- Goal-based calorie target (±500 kcal from TDEE)
- Macro split suggestion (protein, carbs, fat in grams)
- Activity multiplier used and full reference table
- Weight loss targets at −250, −500, and −750 kcal
- Weight gain targets at +250, +500, and +750 kcal
- Your inputs summary (sex, age, weight, height, activity)
- Plain-language interpretation of your numbers
- Personalized recommendations for tracking and recalculation
- PDF export and share
Activity Multipliers Reference
| Level | Multiplier | Typical pattern |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week |
| Very Active | ×1.725 | Heavy exercise 6–7 days/week |
| Athlete | ×1.9 | Athletic training or physical job, 2×/day |
BMR vs TDEE – What Each Number Means
| Metric | Meaning | Use for |
|---|---|---|
| BMR | Calories burned at complete rest | Understanding baseline metabolism—not a daily eating target |
| TDEE | BMR + all daily activity and exercise | Maintenance calories; base for deficit or surplus planning |
TDEE Calculator vs Calorie Calculator
| Tool | Best for | Output focus |
|---|---|---|
| TDEE Calculator (this page) | Maintenance calories, clear BMR/TDEE split, deficit/surplus bands | TDEE-first with ±250/500/750 kcal goal targets |
| Calorie Calculator | Broader calorie planning with charts and extended educational content | TDEE, BMR, and multiple loss/gain presets in one flow |
Components of Daily Energy Burn
| Component | What it is | Typical share |
|---|---|---|
| BMR | Organs, breathing, circulation at rest | ~60–75% of TDEE |
| NEAT | Walking, standing, fidgeting, daily movement | ~15–30% |
| TEF | Energy to digest, absorb, and store food | ~8–12% |
| EAT | Planned exercise sessions | ~5–10% (varies widely) |
Sample TDEE Calculations
Example A (sedentary woman)
65 kg, 165 cm, age 35, female, sedentary → BMR ≈ 1,374 kcal → TDEE ×1.2 ≈ 1,649 kcal/day maintenance. Mild loss target ≈ 1,399 kcal (−250).
Example B (active man)
80 kg, 180 cm, age 28, male, very active → BMR ≈ 1,830 kcal → TDEE ×1.725 ≈ 3,157 kcal/day. Moderate gain target ≈ 3,657 kcal (+500).
Example C (moderate office worker)
72 kg, 170 cm, age 42, male, moderately active → BMR ≈ 1,623 kcal → TDEE ×1.55 ≈ 2,516 kcal/day. Moderate fat-loss target ≈ 2,016 kcal (−500).
Benefits of Using This TDEE Calculator
- Clear maintenance number – Know exactly where energy balance sits before cutting or bulking.
- BMR + activity split – See how much of TDEE comes from rest vs lifestyle.
- Ready-made deficit/surplus bands – ±250, ±500, ±750 kcal targets for common weekly weight-change rates.
- Honest activity guidance – Full multiplier table so you pick the right level.
- Actionable recommendations – When to recalculate and how to adjust using scale trends.
- PDF export – Save or share results with a coach or dietitian.
How to Use This TDEE Calculator
- Choose units – Metric or imperial to match your scale and tape measure.
- Enter sex, age, weight, height – Use current measurements.
- Select activity level – Match a typical week, not a single hard training day.
- Calculate – Review TDEE, BMR breakdown, and goal targets.
- Pick a target – Maintenance, mild/moderate/aggressive loss or gain based on your timeline.
- Track for 2–3 weeks – Adjust ±100–200 kcal if weight is not moving as expected.
- Export or share – PDF for coaching or nutrition visits.
- Recalculate – After meaningful weight change or activity shift.
Calorie Strategies by Goal
Maintenance
- Eat at TDEE to hold weight steady
- Weigh weekly to confirm balance
- Adjust if activity or weight changes
Fat loss
- Start with −250 to −500 kcal below TDEE
- Prioritize protein (1.6–2.2 g/kg) and resistance training
- Never target below BMR long-term without medical supervision
Muscle gain
- Add +250 to +500 kcal above TDEE
- Progressive overload in the gym
- Monitor body-fat trends—surplus size controls fat gain rate
Understanding Your Calorie Targets
Maintenance (TDEE)
Energy balance—weight stays roughly stable. Use as your baseline before any cut or bulk.
Deficit (below TDEE)
−250 to −500 kcal/day is sustainable for most adults. Larger deficits need more protein, sleep, and training support.
Surplus (above TDEE)
+250 to +500 kcal supports lean gain when paired with strength work. Faster surpluses often add extra fat.
Common TDEE & Calorie Planning Mistakes
1. Eating below BMR for faster loss
Deficits should be based on TDEE, not BMR. Chronic under-eating at BMR levels can reduce muscle and metabolic health.
2. Overestimating activity level
Three gym sessions per week with a desk job is usually “moderately active,” not “very active.” Inflated activity = inflated TDEE and stalled fat loss.
3. Double-counting exercise calories
If your activity factor already includes workouts, do not add large “earned” calories on top every training day.
4. Never recalculating after weight loss
A lighter body burns fewer calories. Recalculate TDEE every few weeks during an active cut or bulk.
Weekly Weight Change Reference
| Daily adjustment | Approx. weekly change | Notes |
|---|---|---|
| ±250 kcal | ~0.25 kg / 0.5 lb | Gentle, easier to sustain |
| ±500 kcal | ~0.5 kg / 1 lb | Common starting point for loss or gain |
| ±750 kcal | ~0.75 kg / 1.5 lb | Aggressive—monitor energy, muscle, adherence |
The Science Behind TDEE Estimates
Population studies show that height, weight, age, and sex explain much of resting energy expenditure, while activity multipliers approximate the added burn from daily life and exercise. Individual variation from muscle mass, genetics, sleep, stress, and NEAT means formula TDEE is a starting estimate—not a lab measurement. The most reliable real-world check is tracking intake and weekly average weight for 2–3 weeks, then adjusting calories until progress matches your goal. Pair TDEE with adequate protein and resistance training during deficits to preserve lean mass.
Related Tools on This Site
After TDEE, use our Macronutrient & Calorie Calculator, Protein Target Calculator, Calorie Calculator, BMI Calculator, Body Fat Calculator, and Metabolic Age Calculator for full nutrition and body-composition planning.
Frequently Asked Questions (FAQs)
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