TDEE calculator
Your TDEE (total daily energy expenditure) is how many calories you burn in a day. Eat about that much and your weight stays the same.
TDEE calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Maya
Maya, 29, 165 cm (5'5"), 68 kg (150 lb), lightly active
Your TDEE
1,930 cal
calories a day to maintain your weight
- BMR (Mifflin-St Jeor)
- 1,410 cal
- Activity multiplier
- × 1.375
| Activity level | calories a day |
|---|---|
| Sedentary (desk job, little exercise) | 1,690 cal |
| Light (exercise 1-3 days a week) | 1,930 cal |
| Moderate (exercise 3-5 days a week) | 2,180 cal |
| Very active (hard exercise 6-7 days a week) | 2,430 cal |
| Athlete (hard training plus a physical job) | 2,670 cal |
- Add your body fat % if you know it for a lean-mass based estimate.
- Most people overestimate their activity. If unsure, pick one level lower.
Dev
Dev, 34, 178 cm (5'10"), 84 kg (185 lb), works out 3-5 days a week
Your TDEE
2,770 cal
calories a day to maintain your weight
- BMR (Mifflin-St Jeor)
- 1,790 cal
- Activity multiplier
- × 1.55
| Activity level | calories a day |
|---|---|
| Sedentary (desk job, little exercise) | 2,140 cal |
| Light (exercise 1-3 days a week) | 2,450 cal |
| Moderate (exercise 3-5 days a week) | 2,770 cal |
| Very active (hard exercise 6-7 days a week) | 3,080 cal |
| Athlete (hard training plus a physical job) | 3,390 cal |
- Add your body fat % if you know it for a lean-mass based estimate.
- Most people overestimate their activity. If unsure, pick one level lower.
Lin
Lin, 52, 162 cm (5'4"), 92 kg (203 lb), desk job
Your TDEE
1,820 cal
calories a day to maintain your weight
- BMR (Mifflin-St Jeor)
- 1,520 cal
- Activity multiplier
- × 1.2
| Activity level | calories a day |
|---|---|
| Sedentary (desk job, little exercise) | 1,820 cal |
| Light (exercise 1-3 days a week) | 2,080 cal |
| Moderate (exercise 3-5 days a week) | 2,350 cal |
| Very active (hard exercise 6-7 days a week) | 2,610 cal |
| Athlete (hard training plus a physical job) | 2,880 cal |
- Add your body fat % if you know it for a lean-mass based estimate.
- Most people overestimate their activity. If unsure, pick one level lower.
How the tdee calculator works
First we estimate your BMR, the calories your body uses at rest, with the Mifflin-St Jeor equation. It is the most widely used equation for adults.
Then we multiply by an activity factor, from 1.2 for a desk job to 1.9 for an athlete. That gives your TDEE.
If you add your body fat %, we use the Katch-McArdle equation instead, which works from lean mass.
Frequently asked questions
What is TDEE?
TDEE is total daily energy expenditure: everything you burn in a day, from resting to digesting to moving. It is your maintenance calories.
How accurate is a TDEE calculator?
It is an estimate, usually within about 10% for most people. Track your weight for 2-3 weeks at a steady intake and adjust from there.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything else: walking, exercise and digesting food.
Should I eat my TDEE to lose weight?
No. Eating at your TDEE keeps your weight the same. To lose, eat below it. The calorie deficit calculator works out how much.
Sources
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.