Total Daily Energy Expenditure - calories burned across BMR, thermic effect of food, exercise, and non-exercise movement.

How accurate is TDEE?

Within ±10-15% for most people. Activity multipliers are the main error source as people overestimate activity. Adjust intake based on results.

TDEE vs BMR difference?

BMR is calories at complete rest. TDEE is BMR x activity factor - what you actually burn. Use TDEE for diet targets.

TDEE Calculator & Weight Loss Tool

Q: How do activity factors work?

BMR multipliers: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 heavy, 1.9 athlete. Most desk workers are 1.2-1.375.

Gender

Age (years)

Weight

Height

Activity Level

Goal

About the TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. It extends your Basal Metabolic Rate (BMR) by applying an activity multiplier, giving you the precise calorie target needed for maintenance, fat loss, or muscle gain. Knowing your TDEE is the foundation of any effective nutrition plan.

How to Use

Enter your gender, age, weight, and height.
Select your activity level that best matches your weekly routine.
Choose your goal — weight loss, maintenance, or muscle gain.
Click "Calculate TDEE" to see your daily calorie target and macro split.

Formula / Methodology

TDEE = BMR × Activity Factor
BMR (Mifflin-St Jeor):
Male: (10×kg) + (6.25×cm) − (5×age) + 5
Female: (10×kg) + (6.25×cm) − (5×age) − 161

Activity Factors:
Sedentary: 1.2 | Light: 1.375
Moderate: 1.55 | Active: 1.725
Very Active: 1.9

The Mifflin-St Jeor equation is widely regarded as the most accurate BMR formula for the general population. Multiplying by the activity factor accounts for all energy expended beyond rest.

Understanding Your Results

Maintenance TDEE The exact number of calories needed to maintain your current weight. Eating at this level means no net gain or loss over time.

Weight Loss Target TDEE minus 500 kcal creates roughly a 0.5 kg per week deficit — the safest and most sustainable rate of fat loss for most people.

Weight Gain Target TDEE plus 300 kcal provides a lean bulk surplus — enough to support muscle growth while minimising excess fat accumulation.

Frequently Asked Questions

What is TDEE?

Total Daily Energy Expenditure — the total calories you burn in a day across resting metabolism (BMR), thermic effect of food (~10%), exercise (EAT), and non-exercise movement (NEAT). It's the single most important number for calorie planning.

How accurate are TDEE calculations?

Within ±10–15% for most people. Activity multipliers are the main source of error because most people overestimate how active they are. If your weight isn't moving as expected after 2–3 weeks, adjust intake by 100–200 kcal rather than the calculator.

How do activity factors work?

Multipliers applied to BMR: 1.2 sedentary (desk job, no exercise), 1.375 light (1–3 sessions/week), 1.55 moderate (3–5/week), 1.725 heavy (6–7/week), 1.9 athlete (twice daily). Most desk workers are 1.2–1.375 even if they hit the gym a few times per week.

TDEE vs BMR — what's the difference?

BMR is calories burned at complete rest, just keeping organs running. TDEE is BMR × activity factor — what you actually burn in real life. Use TDEE for setting calorie targets; BMR is the absolute minimum you should never eat below.

Recalculate Regularly

Calorie needs change as your weight, body composition, and activity level change. Recalculate your TDEE every 4–6 weeks — especially if you've lost or gained 3 kg or more — to keep targets accurate.

Share: Suggest a Calculator