(-500 cal)
Weight
(+300 cal)
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories your body uses in a day. It adds up your basal metabolic rate (BMR, the energy needed at complete rest), the energy used by physical activity and exercise, and a small amount used to digest food.
How this calculator works
- It estimates your BMR with the Mifflin–St Jeor equation, which studies have found to be among the most accurate for adults:
Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161 - It multiplies BMR by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
- It shows three targets: maintenance (your TDEE), weight loss (TDEE − 500) and muscle gain (TDEE + 300).
Weight is in kilograms and height in centimetres. To convert: pounds × 0.4536 = kg, inches × 2.54 = cm.
Frequently asked questions
How accurate is TDEE?
It is an estimate. Individual metabolism can differ by roughly 10% from formula results, and most people overestimate their activity level. Use the number as a starting point, track your weight for 2–3 weeks, and adjust by 100–200 calories if it is not moving as expected.
Should I eat below my TDEE to lose weight?
A deficit of about 300–500 calories a day usually leads to gradual loss of around 0.25–0.5 kg (0.5–1 lb) a week. Very low intakes are hard to sustain and can lack nutrients; as a general guide, adults should not go below about 1,200 calories a day (women) or 1,500 (men) without medical supervision.
Which activity level should I choose?
Count planned exercise and how active your job is. If you sit most of the day and train 3 times a week, “Light” is often more realistic than “Moderate”.
Who should not rely on this calculator?
People who are pregnant or breastfeeding, under 18, very muscular athletes, and anyone with a medical condition affecting weight or metabolism should ask a doctor or registered dietitian for a personal target.