TDEE Calculator
Enter your age, sex, height, weight and activity level to estimate your Total Daily Energy Expenditure (TDEE) — the total calories you burn each day.
Reviewed by the ToolNestr Editorial Team — July 2026
Fill in your details to see your TDEE.
About this TDEE calculator
Total Daily Energy Expenditure is the most important number for anyone managing their weight, building muscle, or optimising athletic performance. Unlike BMR, which only tells you your resting burn, TDEE accounts for every calorie you burn through exercise, daily movement and digestion. This calculator estimates your TDEE by first calculating your BMR with the Mifflin-St Jeor equation, then multiplying by an activity factor that reflects your typical lifestyle. Use the result to set your calorie targets for maintenance, a cut or a bulk. For a deeper look at your body composition, pair this with our BMI Calculator and Body Fat Calculator.
⚕️ For general information only — not medical or dietary advice. Consult a professional before major diet changes.
How it works
TDEE is calculated in two simple steps. First, your Basal Metabolic Rate is estimated using the Mifflin-St Jeor equation, which takes your weight, height, age and sex into account. Second, your BMR is multiplied by an activity factor between 1.2 and 1.9. A sedentary office worker gets a multiplier of 1.2, while a professional athlete with a physically demanding job gets 1.9. The result is your total daily calorie burn. Choosing the right activity level is crucial — overestimating it will give you a TDEE that is too high, which can sabotage weight loss. If you are unsure, choose the lower option and adjust based on real-world results over two weeks.
The formula explained
The Mifflin-St Jeor equation is one of the most widely validated BMR formulas in clinical use:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity multiplier
Then for a cut: TDEE − 300 to −500 calories for steady fat loss. For a bulk: TDEE + 300 to +500 calories for lean muscle gain.
Worked example
A 32-year-old woman who is 165 cm tall, weighs 70 kg, and exercises 4 days a week (moderately active) wants to know her TDEE.
Bodybuilder on a cut
Know exactly how much below TDEE to set calories for fat loss while preserving hard-earned muscle mass during competition prep.
Endurance athlete
Match your high daily energy expenditure with adequate fuel to maintain performance, recover properly and avoid relative energy deficiency in sport.
Desk worker losing weight
Understand why your sedentary job means a lower TDEE than you might expect, and set a realistic deficit without going too low.
Nutrition coach
Use TDEE as the foundation for client meal plans, then adjust based on real-world rate of weight change to dial in the perfect target.
How to use this calculator
Enter your details
Provide your age, sex, height and weight. Accurate inputs mean accurate results — weigh yourself in the morning for consistency.
Choose your activity level
Be honest about how much you exercise. Most people overestimate — if in doubt, pick the lower option and adjust later based on results.
Apply your goal
Use your TDEE to set daily targets: subtract 300–500 for fat loss, add 300–500 for muscle gain, or eat at TDEE for maintenance.
Tips for using your TDEE
Track and adjust
Your calculated TDEE is a starting estimate. Track your weight and calorie intake for two weeks — if your weight stays the same, your TDEE is accurate. Adjust by 100–200 calories if needed.
Don't forget NEAT
Non-exercise activity thermogenesis (steps, fidgeting, standing) can account for 100–800 calories per day. A walking habit can meaningfully increase your TDEE without structured exercise.
Recalculate as you progress
As you lose weight, your TDEE drops because there is less of you to move. Recalculate every 5–10 kg lost to keep your deficit from shrinking too much over time.
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Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including all activity. It combines your Basal Metabolic Rate (BMR) plus the energy used for exercise, digestion and daily movement.
How is TDEE different from BMR?
BMR is the calories you burn at complete rest — just staying alive. TDEE multiplies your BMR by an activity factor (1.2–1.9) to add the energy you burn through movement, exercise and digestion. TDEE is always higher than BMR.
How accurate is the TDEE estimate?
It is a solid estimate for most people. Individual variation of ±200–300 calories per day is normal due to genetics, muscle mass, hormone levels and non-exercise activity thermogenesis (NEAT).
Should I use TDEE or BMR for weight loss?
Always use TDEE. Your calorie deficit should be based on your total daily burn, not just your resting metabolism. Eating below TDEE creates weight loss; eating above leads to weight gain.
How often should I recalculate my TDEE?
Recalculate every 5–10 kg of weight change, after significant changes in your activity level, or every few months as your body composition shifts. Your TDEE drops as you lose weight, so keeping it current matters.