TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on your BMR and activity level. Find out how many calories you burn per day.
How TDEE is Calculated
First, your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation, then multiplied by an activity factor.
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise or physical job |
BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5 = 1,648.75 cal/day
TDEE = 1,648.75 × 1.55 = 2,556 cal/day
FAQ
How do I use TDEE for weight loss?
To lose weight, eat 300–500 calories below your TDEE. This creates a moderate deficit that promotes fat loss while preserving muscle.
How accurate is this calculation?
TDEE calculations are estimates. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use this as a starting point and adjust based on real-world results.
⚠️ Medical Disclaimer: This calculator provides estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult a healthcare provider before making dietary or exercise changes.
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Last updated: 2026-08-08