Total Daily Energy Expenditure | BMR + Activity Level | Calories for maintenance, loss & gain
Your Total Daily Energy Expenditure
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calories per day
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Weight Loss (Cut)
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Maintenance
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Weight Gain (Bulk)
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BMR (Basal)
📖 What is TDEE?
TDEE = BMR × Activity Factor. Eat at maintenance to stay, subtract 300-500 for weight loss, add 300-500 for weight gain.
📖 How to Use This TDEE Calculator
1
Choose your unit system - Select Metric (cm/kg) or Imperial (ft/in/lbs).
2
Enter your measurements - Height, weight, age, and select your gender.
3
Select activity level - How active are you during a typical week?
4
Click "Calculate TDEE" - Get your BMR, maintenance calories, and calories for weight loss/gain.
🔥 What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories your body burns in a day, including all activities from sleeping to exercise. It's calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that reflects your daily physical activity level.
Knowing your TDEE is essential for weight management - eat at TDEE to maintain weight, below TDEE to lose weight, and above TDEE to gain weight.
📊 BMR Formula (Mifflin-St Jeor Equation)
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
TDEE = BMR × Activity Factor
🏃 Activity Level Definitions
Sedentary (1.2): Desk job, little or 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
Super active (1.9): Physical job + intense daily exercise/athlete
💡 Using TDEE for Weight Management
To lose weight: Eat 300-500 calories below your TDEE (≈0.5kg/1lb per week)
To maintain weight: Eat at your TDEE level
To gain weight/muscle: Eat 300-500 calories above your TDEE
Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision
❓ Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories burned at complete rest, just to keep you alive. TDEE (Total Daily Energy Expenditure) includes BMR plus all daily activities and exercise. TDEE is what you should use for weight management.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an accuracy of about 90% compared to indirect calorimetry. Individual variations in muscle mass can affect results.
Should I eat back exercise calories?
If you use the activity multipliers (sedentary to super active), your exercise is already factored in. Only "eat back" exercise calories if you chose "Sedentary" and did significant exercise that day.
Why does my TDEE change as I lose weight?
As you lose weight, your body requires fewer calories to function. Your BMR decreases, so your TDEE decreases. Recalculate your TDEE every 5-10 lbs (2-5 kg) of weight change.
Is this calculator accurate for athletes?
Athletes may have higher calorie needs due to increased muscle mass and training demands. The activity multipliers are a good starting point, but individual adjustment based on results is recommended.
How long does it take to see results from calorie adjustment?
Consistent calorie changes typically show results in 2-4 weeks. Track your weight weekly and adjust calories by 100-200 if needed. Remember that weight fluctuates daily due to water retention and other factors.