TDEE Calculator
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate, physical activity and the energy cost of digesting food. It is the number your calories should match to keep your weight stable.
This calculator estimates your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your TDEE. From there it shows the calorie targets to lose or gain weight at the standard rate of about 0.5 kg (1 lb) per week.
Frequently Asked Questions
How is TDEE calculated?
TDEE = BMR × activity factor. BMR uses the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 for men, -161 for women. The activity factor ranges from 1.2 (sedentary) to 1.9 (very active).
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest - what keeps your heart beating and lungs working. TDEE adds everything else: walking, exercise, digestion and daily activity. TDEE is always higher than BMR and is the number that matters for weight management.
How much should I cut calories to lose weight?
A deficit of about 500 calories per day leads to roughly 0.5 kg (1 lb) of fat loss per week. Cut from your TDEE, not from your BMR - eating below your BMR for extended periods can slow your metabolism and cause muscle loss.