TDEE Calculator โ Find Your Total Daily Energy Expenditure
Free TDEE calculator to estimate daily calorie needs based on activity level. Uses Mifflin-St Jeor and Harris-Benedict formulas for accuracy.
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a full day including exercise and daily activities. Knowing your TDEE is the foundation for any weight loss; maintenance; or muscle-building diet plan. This calculator uses scientifically validated formulas to estimate your TDEE based on age; gender; weight; height; and activity level.
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure. It is calculated by first determining your Basal Metabolic Rate (BMR) using formulas like Mifflin-St Jeor or Harris-Benedict; then multiplying by an activity factor. BMR accounts for about 60-70% of TDEE; the thermic effect of food adds 10%; and physical activity adds 20-30%.
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About This Health Metric
This calculator uses established medical formulas to estimate your health metrics. While these calculations provide useful benchmarks for general health monitoring, they are based on population averages and may not account for individual factors such as body composition, genetics, medical conditions, or fitness level. Athletes, pregnant women, and individuals with certain health conditions may get results that do not accurately reflect their actual health status. Always consult a healthcare professional for personalized medical advice.
Key Information
| Parameter | Details |
|---|---|
| Sedentary Multiplier | BMR x 1.2 (desk job; no exercise) |
| Lightly Active Multiplier | BMR x 1.375 (light exercise 1-3 days/week) |
| Moderately Active Multiplier | BMR x 1.55 (moderate exercise 3-5 days/week) |
| Very Active Multiplier | BMR x 1.725 (hard exercise 6-7 days/week) |
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Use Calculator NowFrequently Asked Questions
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure. It is calculated by first determining your Basal Metabolic Rate (BMR) using formulas like Mifflin-St Jeor or Harris-Benedict; then multiplying by an activity factor. BMR accounts for about 60-70% of TDEE; the thermic effect of food adds 10%; and physical activity adds 20-30%.
How do I use TDEE for weight loss?
To lose weight; eat 300-500 calories below your TDEE for a safe deficit of about 1 pound per week. A 500-calorie daily deficit equals roughly 3;500 calories per week which is approximately one pound of fat. Avoid going more than 1;000 calories below TDEE as extreme deficits slow metabolism and cause muscle loss.
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to sustain vital functions like breathing and circulation. TDEE includes BMR plus calories burned through daily activities; exercise; and digesting food. TDEE is always higher than BMR.
How accurate are online health calculators?
Online health calculators use established medical formulas and provide useful estimates for general guidance. However, individual factors like metabolism, medical conditions, and body composition can affect actual results. Always consult a healthcare professional for personalized advice.
What is a healthy BMI range?
BMI between 18.5-24.9 is normal weight. Below 18.5 is underweight, 25-29.9 is overweight, and 30+ is obese. BMI does not distinguish between muscle and fat, so athletes may show higher BMI without being overweight.
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Last updated: March 2026