TDEE Calculator
See the calories you burn in a full day, then read clear targets for losing fat, holding steady, or building muscle.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
Your result appears here.
What TDEE Measures
Total Daily Energy Expenditure is every calorie you burn in a day. It starts with your resting burn, then adds movement, digestion, and exercise.
TDEE is the number that drives weight change. Eat below it and you lose fat. Eat above it and you gain.
Activity level moves the result the most, so pick the option that matches your real week.
How to Use This Calculator
- Enter your sex, age, height, and weight.
- Choose the activity level that fits your week.
- Tap Calculate to see your TDEE.
- Read the loss, maintain, and gain targets below it.
The Formula Used
Men: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + 5
Women: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age − 161
- weight
- Body weight in kilograms.
- height
- Standing height in centimetres.
- age
- Age in years.
TDEE then multiplies BMR by an activity factor from 1.2 for sedentary up to 1.9 for very active.
Understanding Your Results
Tips to Improve
- Track intake for a week to confirm your real maintenance.
- Adjust by 100 to 200 calories if the scale stalls.
- Recalculate after every five kilograms of change.
- Pair a deficit with strength work to keep muscle.
Why your TDEE guides every goal
Knowing your maintenance calories turns guesswork into a plan. Eat near this number and your weight holds steady. Trim a sensible slice and fat comes off. Add a small surplus and muscle gains room to grow. Our report lays out each target at once, so your next move stays obvious.
Pair this figure with a clear food plan for faster progress. Send your number to the Macro Calculator, confirm protein needs with the Protein Calculator, or set a dated target in the Calorie Calculator. Curious how the resting portion is found? Our BMR Calculator breaks it apart.
Read the goal cards with care
Aim for slow, steady change. A deficit of 10 to 20 percent suits most people who want to shed fat while keeping energy and muscle. Harsh cuts look tempting, yet they often backfire through hunger and lost strength. For calm, trustworthy guidance, see the CDC notes on healthy weight loss, and our walkthrough on daily calorie needs.
Recheck the math as your body shifts. Weight, age, and activity each change your burn, so revisit this tool every few weeks. Track your morning weight across a fortnight; if the trend stalls, ease calories down a touch or add movement rather than slashing food.
Frequently Asked Questions
It is a strong estimate, not an exact meter. Use it as a starting point and adjust by results.
Activity is already in your multiplier, so avoid adding exercise calories twice.
Your TDEE drops as you lose weight. Recalculate and trim the target a little.
Scientific References
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure. American Journal of Clinical Nutrition, 51(2), 241–247.
- Hall, K. D., et al. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet, 378(9793), 826–837.
- U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans 2020–2025.