TDEE calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns per day. Enter your personal data and activity level to estimate your daily caloric needs for weight management and fitness goals.
Your Daily Caloric Needs
- Basal Metabolic Rate (BMR)
- Activity Level
- To lose weight (500 cal/day deficit)
- To lose weight aggressively (1000 cal/day deficit)
- To gain weight (500 cal/day surplus)
Caloric Goals for Different Objectives
Weight Loss
Lose ~0.5 kg/week
Aggressive Weight Loss
Lose ~1 kg/week
Maintenance
Maintain current weight
Weight Gain
Gain ~0.5 kg/week
How TDEE is calculated
TDEE is calculated using the Mifflin-St Jeor equation, a widely-used and accurate method:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Once BMR is calculated, multiply by your activity level factor:
- Sedentary: 1.2 (BMR × 1.2)
- Lightly active: 1.375 (BMR × 1.375)
- Moderately active: 1.55 (BMR × 1.55)
- Very active: 1.725 (BMR × 1.725)
- Extremely active: 1.9 (BMR × 1.9)
The result is your TDEE—the total calories you burn daily. To lose weight, consume 500–1000 calories below your TDEE. To gain, consume 500 calories above.
Tips for using TDEE calculations
- Activity level accuracy: Choose your activity level carefully. Include all movement—exercise, work, and daily activities.
- Adjust over time: If you're not seeing expected weight changes after 2-3 weeks, adjust by 100–200 calories.
- Track consistently: Accurate weight tracking (weekly average) helps validate your TDEE estimate.
- Rest days matter: On rest days, use a lower activity level for a more conservative estimate.
- Metabolism varies: Individual metabolic rates vary. Use this as a starting point, not gospel.
- Lean body mass: More muscle increases BMR. Over time, as you gain muscle, your TDEE increases.
- Age affects BMR: BMR decreases ~2% per decade after age 30. Adjust calculations as you age.
- Consistency wins: Small consistent caloric deficits lead to sustainable weight loss; don't chase extreme deficits.
Frequently asked questions
What is BMR vs TDEE?
BMR (Basal Metabolic Rate): Calories your body burns at rest—basic functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure): Total calories burned including BMR plus activity level. TDEE = BMR × Activity Factor.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate within ~10% for most people. However, individual variation exists based on genetics, metabolism, muscle mass, and hormones. Use this as a starting estimate; adjust based on real-world results after 2–3 weeks.
How much should I eat to lose weight?
A deficit of 500 calories/day yields ~0.5 kg (1 lb) loss per week. A deficit of 1000 calories/day yields ~1 kg loss per week. Most experts recommend 500 cal/day for sustainable loss. Never go below ~1200 calories/day without medical supervision.
Can I use this for muscle gain?
Yes. To gain muscle (bulk), eat 300–500 calories above your TDEE and combine with resistance training. This surplus supports muscle growth; excess above that becomes fat. Progressive overload in training is equally important.
Does activity level include daily movements?
Yes, but these are already partially captured in your base activity level. If you're "moderately active," that includes work, daily chores, and intentional exercise. Adjust if your job is very physical (e.g., construction = very active).
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