Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including exercise. Knowing it is the starting point for any eating plan — whether you want to maintain, lose or gain weight.
How the TDEE calculator works
First we estimate your Basal Metabolic Rate (BMR) — the calories you burn at complete rest — with the Mifflin-St Jeor equation, which research has found to be among the most accurate for adults. Then we multiply BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Using your TDEE for weight goals
A daily deficit of about 500 calories leads to roughly 1 lb (0.5 kg) of weight loss per week. Slow, steady changes are easier to keep up and help protect muscle. Track your weight for two to three weeks and adjust, because every body is a little different.
Frequently asked questions
Is TDEE the same as BMR?
No. BMR is what you burn at rest; TDEE adds everything else — walking, work, exercise and digesting food.
How accurate is this calculator?
For most healthy adults it is within about 10%. Use it as a starting estimate, not an exact number.
Should I eat back calories from exercise?
Your activity level already includes regular exercise, so you do not need to add it again.
This calculator is for general information and is not medical advice. If you are pregnant, under 18, managing a health condition, or have a history of disordered eating, please speak with a doctor or registered dietitian.