TDEE Calculator
Estimate your total daily energy expenditure (TDEE), the calories you burn in a day including activity.
About the TDEE Calculator
TDEE is your basal metabolic rate multiplied by an activity factor that accounts for exercise, everyday movement and digesting food. Eating at your TDEE keeps weight stable; eating about 500 kcal less a day loses roughly 0.5 kg (1 lb) a week at first.
The formula
TDEE = BMR × activity factor
- BMR
- Mifflin-St Jeor equation
- Activity factors
- 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active
Worked example
Example: Total daily energy expenditure = 2,989 kcal/day
- Inputs: Units: lb / ft; Sex: Male; Age: 39 years; Height: 6 ft; and: 10 in; Weight: 180 lb; Activity level: Moderate (exercise 3–5 days/week).
- Formula: TDEE = BMR × activity factor
- Result: Total daily energy expenditure = 2,989 kcal/day
- Lose 0.5 kg (1 lb) a week: 2,489 kcal
- Gain 0.25 kg a week: 3,239 kcal
- BMR: 1,928 kcal
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
- Most people overestimate their activity level; if in doubt, pick the lower one.
Questions people ask
How accurate is TDEE?
It's an estimate. Track your weight for 2–3 weeks at a set intake and adjust.
Should I eat back exercise calories?
Not if you already chose an activity level that includes your training.