TDEE Calculator
Find total daily energy expenditure from BMR and activity level.
What it does
Total daily energy expenditure is the calories your body burns in a day, including rest and all movement. It starts with basal metabolic rate and layers activity on top.
The tool above uses the Mifflin St Jeor equation for BMR, then multiplies by an activity factor to get TDEE. It also shows a loss target near TDEE minus 500 and a gain target near TDEE plus 250. Enter your numbers and read the result.
Pick metric or imperial, enter age, sex, height, weight, and activity level. BMR is rest only; TDEE adds movement.
These are starting points. Real needs vary with muscle mass, illness, and daily movement, so adjust after two to three weeks of real weight data.
How to use
- Pick metric or imperial first.
- Pick male or female.
- Enter your age in years.
- Enter height and weight in the active units.
- Pick your activity level.
- Read BMR first, then TDEE, then the loss and gain targets.
Formula
- weight_kg
- Body weight in kilograms.
- height_cm
- Body height in centimeters.
- age
- Age in years.
- 5 / -161
- Sex constant: plus 5 for male, minus 161 for female.
- activity factor
- Multiplier from 1.2 sedentary to 1.9 extra active.
Mifflin St Jeor estimates rest only. Activity factors are averages; real burn varies with muscle mass and daily movement.
Worked example
Example: 25 year old woman, 60 kg, 165 cm, light activity
Age 25, female, weight 60 kg, height 165 cm, light activity 1.375, metric units.
- Weight term: 10 x 60 = 600.
- Height term: 6.25 x 165 = 1,031.25.
- Age term: 5 x 25 = 125, then subtract the female constant 161.
- BMR: 600 + 1,031.25 - 125 - 161 = 1,345.25, rounded to 1,345 kcal.
- TDEE: 1,345 x 1.375 = about 1,850 kcal.
- Tool shows BMR 1,345 kcal, TDEE 1,850 kcal, loss target 1,350 kcal, gain target 2,100 kcal.
Reference table
| Activity level | Factor | TDEE per day |
|---|---|---|
| Sedentary | 1.2 | 1,614 kcal |
| Light | 1.375 | 1,850 kcal |
| Moderate | 1.55 | 2,085 kcal |
| Very active | 1.725 | 2,321 kcal |
| Extra active | 1.9 | 2,556 kcal |
Limits
- TDEE estimates rest plus average movement, not a specific workout day.
- The equation is less accurate at very high or low body fat.
- Muscle mass, illness, and daily movement shift real burn.
- Use this as a starting point, not a prescription.
Common mistakes
- Confusing TDEE with BMR; TDEE is higher.
- Using imperial numbers in metric fields without converting.
- Picking an activity level that does not match real life.
- Treating the result as exact rather than an estimate.
- Forgetting that TDEE falls with age and muscle loss.
Try it yourself
Quick checks. Answers sit tucked under each question.
30 year old man, 80 kg, 180 cm, moderate?
BMR 1,780 kcal, TDEE 2,759 kcal, loss 2,259 kcal, gain 3,009 kcal.
25 year old woman, 60 kg, 165 cm, light?
BMR 1,345 kcal, TDEE 1,850 kcal, loss 1,350 kcal, gain 2,100 kcal.
40 year old man, 70 kg, 175 cm, sedentary?
BMR 1,599 kcal, TDEE 1,919 kcal, loss 1,419 kcal, gain 2,169 kcal.
Questions
What is TDEE?
Total daily energy expenditure: calories burned in a day including rest and movement.
Is TDEE the same as BMR?
No. TDEE multiplies BMR by an activity factor.
What activity level should I pick?
Match your typical week, not your best week. Sedentary is little exercise; light is one to three workouts.
Are the loss and gain targets safe?
They are common starting points near TDEE minus 500 and plus 250. Adjust after real weight data.
Does this work in imperial?
Yes. Pounds and inches convert to kilograms and centimeters behind the scenes.
Can I use this to lose weight?
It gives a starting target. Talk to a clinician before starting a weight-loss plan.