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TDEE Calculator

Your TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day once activity is included. Enter your details to see your TDEE at every activity level, plus the BMR it's built on, using the well-validated Mifflin-St Jeor equation.

About you

Your TDEE
2,759

calories/day to maintain · BMR

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    How it works

    TDEE starts from your BMR (basal metabolic rate) via the Mifflin-St Jeor equation:

    BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + s

    where s = +5 for men and s = −161 for women. TDEE then multiplies BMR by an activity factor:

    Worked example

    A 30-year-old man, 180 cm, 80 kg:

    Frequently asked questions

    What is TDEE?
    TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus all movement and exercise. Eat at your TDEE to maintain weight, below it to lose, above it to gain.
    What's the difference between TDEE and BMR?
    BMR is the calories you'd burn at complete rest; TDEE is BMR multiplied by an activity factor to include daily movement and exercise, so it's always higher. This calculator shows both.
    How accurate is a TDEE calculator?
    TDEE estimates are usually within about 10% of actual expenditure. The biggest source of error is the activity level — most people overestimate how active they are, so if unsure pick the lower option and adjust based on real results over 2–3 weeks.
    How do I use my TDEE to lose weight?
    Eat below your TDEE. A deficit of about 500 calories a day targets roughly 1 pound of fat loss per week. Track your weight over a few weeks and fine-tune, since the TDEE figure is an estimate.

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