Find Your Daily Calorie Needs
Total Daily Energy Expenditure, or TDEE, is the total number of calories your body burns in a full day, including basic bodily functions and physical activity. Knowing your TDEE helps you eat the right amount for your goals.
Use the free TDEE Calculator above to estimate your maintenance calories in seconds. Enter your sex, age, weight and height, choose your activity level, then press Calculate to see your BMR and TDEE.
Table of Contents
What is a TDEE Calculator?
A TDEE Calculator estimates the total calories you burn each day. It first calculates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula, then multiplies BMR by an activity factor to give your TDEE.
Step 1 – BMR (Mifflin-St Jeor). Men: BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age + 5. Women: BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age – 161. Step 2 – TDEE = BMR x activity factor (Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Athlete 1.9).
How to Use the TDEE Calculator (Step by Step)
- Select your sex.
- Enter your age, weight in kg and height in cm.
- Choose the activity level that honestly matches your week.
- Press Calculate to see BMR, maintenance calories (TDEE), and lose/gain targets.
Example Calculation
Male, age 30, weight 70 kg, height 175 cm, Moderate activity (1.55). BMR = 1648.75, which is 1,649 kcal/day. TDEE = 2555.56, which is 2,556 kcal/day.
Features of the TDEE Calculator
- Instant BMR + TDEE in one click
- Separate lose-weight (TDEE-500) and gain (TDEE+300) targets
- 5 activity levels
- Works for men and women
- Free, no signup, works on mobile
Benefits of Using a TDEE Calculator
- Know exactly how much to eat to maintain, lose or gain
- Removes guesswork from diet planning
- Based on the clinically standard Mifflin-St Jeor formula
- Results in seconds
Final Thoughts
Your TDEE is a practical starting point for any diet plan. Use it to set your daily calorie target, then adjust it as your weight and activity change. While you are here, also try our Loan EMI Calculator, SIP Calculator and BMR Calculator for more useful free tools.
Frequently Asked Questions (FAQs)
What is TDEE?
TDEE is the total calories you burn in a full day, including activity. Eating near your TDEE maintains your weight.
Which activity factor should I pick?
Pick the level matching your average week, not your best day. Most office workers with some exercise are Light (1.375) or Moderate (1.55).
Is the Mifflin-St Jeor formula accurate?
It is the most widely used BMR formula in dietetics and is typically accurate within about 10 percent for most adults.
How many calories should I cut to lose weight?
A common starting point is TDEE minus 500 kcal per day, which gives roughly 0.5 kg loss per week.