Every calorie you burn in a day, counted.
Enter your age, sex, height, weight and activity level to see your Total Daily Energy Expenditure instantly, along with your BMR and the exact calorie targets for cutting, maintaining and bulking.
Your details
Your current age in years.
Biological sex affects metabolic rate.
Your current weight in pounds.
Feet portion of your height.
Inches portion of your height.
How active you are on a weekly basis.
BMR uses the Mifflin-St Jeor equation, then TDEE = BMR x activity factor (1.2 to 1.9). Results update as you type.
What your TDEE means
Your TDEE at every activity level
Your daily calorie targets
Activity levels compared
Every row uses your stats. The highlighted row is the activity level you selected.
| Activity level | Factor | TDEE |
|---|
TDEE, explained
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It combines your Basal Metabolic Rate (BMR) with calories burned through physical activity, the thermic effect of food, and non-exercise activity thermogenesis (NEAT). TDEE is the most important number for managing your weight.
How TDEE is Calculated
TDEE is calculated by first determining your BMR using the Mifflin-St Jeor equation, then multiplying by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). This activity multiplier accounts for exercise, daily movement, and the energy cost of digesting food.
Using TDEE for Weight Management
To maintain your current weight, eat at your TDEE. For weight loss, eat 10-25% below your TDEE. For muscle gain, eat 10-20% above your TDEE. These moderate adjustments are more sustainable and preserve muscle mass better than extreme calorie cuts or surpluses.
Why TDEE Changes Over Time
Your TDEE fluctuates with changes in weight, muscle mass, age, and activity level. As you lose weight, your TDEE decreases because your body has less mass to sustain. This is why weight loss often plateaus, your calorie needs have decreased to match your new, smaller body. Recalculate regularly.
Common questions
How do I choose the right activity level?
Be honest and conservative. Most people overestimate their activity level. If you exercise 3-4 times per week but have a desk job, choose Moderate. If you have a physically demanding job and also exercise, choose Very Active. When in doubt, select one level lower and adjust based on results.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, your TDEE already accounts for those burned calories. Eating back exercise calories on top of your TDEE would create a surplus. Only eat back exercise calories if you used the Sedentary multiplier and want to account for workouts separately.
How often should I recalculate my TDEE?
Recalculate every time you lose or gain 10 or more pounds, change your exercise routine significantly, or every 4-6 weeks during an active diet phase. Your calorie needs shift as your body composition changes.
What is the difference between TDEE and BMR?
BMR is the calories you burn at complete rest, just to keep your organs functioning. TDEE adds physical activity and food digestion energy costs on top of BMR. For most people, TDEE is 1.3 to 2 times higher than BMR depending on activity level.
TDEE is an estimate based on population averages, not a measurement of your individual metabolism, which can differ by several hundred calories in either direction. Do not use it to make medical decisions on your own: talk to a doctor or a registered dietitian before starting any diet, calorie restriction or supplement plan, especially if you are pregnant, under 18, or have a medical condition or a history of disordered eating.