TDEE Calculator

Find your Total Daily Energy Expenditure — the exact number of calories your body burns each day based on your stats and activity level.

Your Stats

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Most people overestimate activity level — when in doubt, go one level lower

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It's the single most important number for weight management. Eat at your TDEE and your weight stays stable. Eat below it to lose fat. Eat above it to gain muscle.

How TDEE Is Calculated

TDEE = BMR × Activity Factor. Your BMR (Basal Metabolic Rate) is estimated using the Mifflin-St Jeor equation, which has been shown to be the most accurate formula for most adults in multiple clinical studies (Mifflin MD et al., American Journal of Clinical Nutrition, 1990).

For men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
For women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

How TDEE Is Calculated

Total daily energy expenditure (TDEE) estimates how many calories you burn in a day. It starts with your basal metabolic rate (BMR), the energy your body uses at rest, calculated with the Mifflin-St Jeor equation: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, and − 161 instead of + 5 for women. That number is then multiplied by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extra active.

Worked Example

Consider a 35-year-old man who is 5 feet 10 inches (177.8 cm) and weighs 180 pounds (about 81.6 kg). His BMR is 10 × 81.6 + 6.25 × 177.8 − 5 × 35 + 5, which is about 1,758 calories per day. Multiplying by the activity factors gives roughly:

  • Sedentary (1.2): about 2,109 calories
  • Lightly active (1.375): about 2,417 calories
  • Moderately active (1.55): about 2,724 calories
  • Very active (1.725): about 3,032 calories

Using Your TDEE for Weight Goals

Eating about as many calories as your TDEE tends to maintain your weight. A moderate deficit, often 250 to 500 calories below TDEE, is a common starting point for gradual weight loss, and a modest surplus supports weight gain. Treat these numbers as estimates: the equation is typically accurate within about 10% for most people, so track your weight for two to three weeks and adjust. Avoid very low calorie intakes without medical supervision, and talk with a doctor or registered dietitian before making big changes, especially if you have a health condition.

Prepared by the ProCalcTools editorial team and last reviewed in October 2026. This page is for general information and is not financial, tax, or medical advice.

Frequently Asked Questions

TDEE is the total calories your body burns in a day including rest metabolism, all physical activity, and digestion. It's your maintenance calorie level — eating at TDEE keeps your weight stable.
Different calculators use different formulas (Harris-Benedict vs. Mifflin-St Jeor) and round differently. This calculator uses Mifflin-St Jeor, which research shows is most accurate for modern adults. Individual metabolism can also vary ±10% from any formula.
A deficit of 250–500 calories/day (0.5–1 lb of fat loss per week) is sustainable and preserves muscle. Never eat below your BMR for extended periods — this slows metabolism and causes muscle loss.
Recalculate every 4–8 weeks during active weight change, or after significant changes in activity level. As you lose weight, your TDEE decreases — update it to keep making progress.