How to Calculate TDEE: Total Daily Energy Expenditure Explained

Guides · Fitness · Updated 2026

If you've ever tracked calories and wondered why the scale won't budge, the missing piece is often your Total Daily Energy Expenditure — TDEE. It represents how many calories you actually burn in a day, factoring in not just your resting metabolism but also your movement, exercise, and even digestion. This guide shows you how to calculate TDEE starting from BMR, so you can set realistic calorie goals for weight loss, maintenance, or muscle gain.

Why BMR Alone Isn't Enough

Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — essentially the energy needed to keep your organs functioning. But you also walk, stand, fidget, exercise, and digest food. TDEE multiplies BMR by an activity factor to capture that full picture. Without this multiplier, you'd either drastically undereat (risking muscle loss) or overeat (stalling progress). Our BMR Calculator can give you that starting number in seconds.

Sedentary (little/no exercise): BMR × 1.2
Lightly active (1–3 days/week): BMR × 1.375
Moderately active (3–5 days/week): BMR × 1.55
Very active (6–7 days/week): BMR × 1.725
Extra active (physical job + training): BMR × 1.9

Step-by-step: Calculate Your TDEE

Open the TDEE Calculator tool.
Enter your age, gender, weight, and height. The tool calculates BMR using the Mifflin‑St Jeor equation.
Select your activity level from the dropdown — be honest; most people overestimate.
The tool multiplies your BMR by the activity factor and displays your maintenance calories (TDEE). It also shows a cutting and bulking estimate.

💡 Tip: If you're unsure about activity level, choose one step lower than you think. You can always adjust after tracking your weight for two weeks.

The Mifflin‑St Jeor Formula (with worked example)

      Mifflin‑St Jeor BMR:

      Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

      Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

      Worked Example — 30‑year‑old woman, 65 kg, 165 cm:

      BMR = (10 × 65) + (6.25 × 165) - (5 × 30) - 161

      BMR = 650 + 1031.25 - 150 - 161 = 1370.25 kcal

      Moderately active (×1.55) → TDEE = 1370.25 × 1.55 ≈ 2124 kcal

This means she needs roughly 2124 calories to maintain weight. A 500‑kcal deficit would put her at about 1624 calories for weight loss. Use the Calorie Deficit Calculator to dial in your target precisely.

Frequently Asked Questions

How often should I recalculate my TDEE?

Recalculate every 4–6 weeks, especially if your weight changes by more than 2–3 kg. A lighter body burns fewer calories at rest.

What if I exercise but have a desk job?

Choose "lightly active" if you get 1–3 workouts per week but are otherwise sedentary. The tool's activity multipliers account for overall daily movement, not just gym time.

Can TDEE calculators be wrong?

They provide an estimate. Individual metabolism varies due to muscle mass, hormones, and genetics. Use the number as a starting point and adjust based on real‑world results.

Is TDEE the same as maintenance calories?

Yes, TDEE is your maintenance calorie intake. Eating more than TDEE leads to weight gain; eating less leads to weight loss.

Is it free and private?

Yes — the tool runs entirely in your browser, free, with no sign‑up and nothing uploaded to a server.

Try the TDEE Calculator