What is TDEE?
TDEE stands for total daily energy expenditure. It describes the energy your body uses over a full day, including resting functions, digestion, everyday movement and exercise. In nutrition, that energy is usually expressed as kilocalories (kcal), commonly called calories.
Resting energy is only part of the picture. Walking to work, carrying groceries and training can all change your daily expenditure. That is why two adults with similar measurements can have different maintenance calorie needs.
TDEE vs BMR: what is the difference?
BMR refers to energy required under strict basal conditions. The Mifflin–St Jeor equation estimates resting energy expenditure, which online calculators often label BMR. TDEE adds an allowance for your overall activity. Use the BMR calculator to explore the resting component, and the calculator above for an estimate of total daily needs.
How does this TDEE calculator work?
The calculation has two steps: estimate resting energy from your age, height, weight and the sex constant used by the equation; then multiply that result by an activity factor. The original Mifflin–St Jeor research describes the resting-energy equation, not a guarantee of an individual's daily calorie expenditure.
Male equation:10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Female equation:10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = resting energy × activity factor
US inputs are converted to kilograms and centimeters before calculating. The male and female constants reflect how the original equation was developed; the calculator cannot account for every hormonal or medical circumstance. A clinician or registered dietitian can help when the equation does not fit your situation.
A worked TDEE example
Consider a 30-year-old man weighing 80 kg and measuring 180 cm. His estimated resting energy is:
(10 × 80) + (6.25 × 180) − (5 × 30) + 5 = 1,780 kcal/day
With the illustrative moderate activity factor of 1.55:
1,780 × 1.55 = 2,759 kcal/dayThe result is an estimated maintenance level for that example. It is not a universal target or a prediction of exactly how much the person will burn tomorrow.
Which activity level should I choose?
Think about your whole week: work, walking, chores and training. Workout frequency is a useful prompt, but it does not capture the duration or intensity of every activity. A seated job plus several short workouts can differ substantially from an active job.
| Level | Factor | A rough guide |
|---|---|---|
| Sedentary | 1.20 | Mostly seated days and little structured exercise. |
| Light | 1.375 | Some daily movement; light exercise about 1–3 days per week. |
| Moderate | 1.55 | Regular movement and exercise about 3–5 days per week. |
| Very active | 1.725 | High overall activity; hard training about 6–7 days per week. |
| Extra active | 1.90 | Very demanding daily activity, such as physical work plus substantial training. |
These are approximate categories, not measured activity scores. If you are unsure, compare two adjacent levels to see how much the assumption changes the result. Avoid adding exercise calories again when your chosen activity factor already includes that exercise.
How to use your maintenance calorie estimate
If your goal is maintenance
Treat the result as an initial estimate rather than an exact daily requirement. If tracking is appropriate for you, compare your usual intake with your weight trend over several weeks. One day's scale reading can be misleading. Stable weight over time can help you judge whether an estimate is close to your actual maintenance needs.
If your goal is weight loss
A calorie deficit means average energy intake is below expenditure. Our calorie deficit calculator shows an illustrative 10% reduction so you can understand the arithmetic. It does not determine whether losing weight is suitable for you. Avoid assuming a fixed deficit will produce a precise weekly loss; energy requirements can change as weight and activity change.
If your goal is muscle gain
An energy estimate can help with planning, but gaining muscle also depends on training, recovery and nutrition. The macro calculator lets you explore one example of how a calorie budget can be divided between protein, carbohydrates and fat. Its default split is an example, not a requirement for everyone.
How accurate is a TDEE calculator?
The arithmetic can be checked; a person's true energy expenditure still varies. This tool uses a population equation and a broad activity category rather than directly measuring your metabolism. Body composition, training, illness, medications and measurement errors can make the estimate less suitable.
Update your inputs when your body weight or usual activity changes. Repeatedly adjusting the calculator to match a single scale reading is less useful than looking for a consistent pattern. If tracking calories or weight causes distress, step back and seek support from an appropriately qualified professional.
Common mistakes to avoid
- Entering pounds while metric units are selected.
- Using centimeters when the height field is labeled inches.
- Choosing an activity level based only on your hardest training day.
- Adding exercise calories on top of an activity estimate that already includes them.
- Treating an estimate as a diagnosis or a guaranteed weight-change outcome.