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
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Maintenance
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Weight Gain
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BMR
📖 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?
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.
📊 BMR Formula (Mifflin-St Jeor)
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
What is the difference between BMR and TDEE? ▼
BMR is calories burned at rest. TDEE 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? ▼
It's considered the most accurate BMR formula for the general population, with about 90% accuracy compared to indirect calorimetry.
Should I eat back exercise calories? ▼
If you use the activity multipliers, exercise is already factored in. Only "eat back" if you chose Sedentary and did significant exercise.
Why does my TDEE change as I lose weight? ▼
As you lose weight, your body requires fewer calories to function. Recalculate 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. The multipliers are a good starting point, but individual adjustment is recommended.