TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and find the exact number of calories you need to eat per day to lose, maintain, or gain weight.
How It Works
TDEE (Total Daily Energy Expenditure) is an estimation of how many calories you burn per day when exercise and daily activity are taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
We use the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for calculating BMR in healthy individuals.
Formulas
Mifflin-St Jeor Equation for BMR
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Activity Multipliers
Your BMR is multiplied by one of the following factors to find your TDEE:
- Sedentary (1.2): Little to no exercise, desk job.
- Lightly Active (1.375): Light exercise/sports 1-3 days a week.
- Moderately Active (1.55): Moderate exercise/sports 3-5 days a week.
- Very Active (1.725): Hard exercise/sports 6-7 days a week.
- Extra Active (1.9): Very hard daily exercise/sports and a physical job.
How to Use Your Results
- Maintenance (TDEE): Eat this many calories per day to maintain your current weight.
- Cutting (Weight Loss): Eat this many calories per day (TDEE - 500) to lose approximately 1 lb (0.45 kg) per week.
- Bulking (Weight Gain): Eat this many calories per day (TDEE + 500) to safely build muscle mass.
FAQs
Why is my TDEE so high/low?
Your activity level plays a massive role in your energy expenditure. If you have a sedentary desk job, your TDEE will be significantly lower than someone of the same age and weight who works construction. Be honest about your activity level for the most accurate results.
Do I need to recalculate my TDEE?
Yes! As you lose or gain weight, your body requires a different amount of energy to maintain its new size. We recommend recalculating your TDEE for every 5-10 lbs (2-4 kg) of weight change.
Sources & Review
- Mifflin, M. D., et al. "A new predictive equation for resting energy expenditure in healthy individuals." The American Journal of Clinical Nutrition 51.2 (1990): 241-247.
- Last Reviewed: September 2026