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TDEE Calculator

Calculate your total daily energy expenditure — the calories you burn in a day — and plan a deficit or surplus from it.

Formulas last reviewed: September 2026

Disclaimer: Results are general estimates for information and education only. They are not medical advice, a diagnosis or a treatment plan. Please talk to a doctor or qualified health professional before making health, diet, exercise or pregnancy decisions.

What is TDEE?

Total daily energy expenditure (TDEE) is the total number of calories you burn in a day. It includes your basal metabolic rate, the energy of digesting food and all movement, from walking to workouts.

TDEE is your maintenance level: eat less than it to lose weight, and more to gain. This calculator also shows how a daily deficit or surplus turns into weekly weight change.

How it is calculated

TDEE = BMR × activity factor
Activity factors: 1.2 · 1.375 · 1.55 · 1.725 · 1.9

Worked example

Man, 30 years, 170 cm, 70 kg

BMR (Mifflin-St Jeor)
1,618 kcal
Moderately active
× 1.55
TDEE
2,507 kcal
500 kcal deficit
about 0.45 kg lost a week

Using your TDEE

  • Weight loss: eat 250–500 kcal below TDEE.
  • Muscle gain: eat 250–500 kcal above TDEE with strength training.
  • Reassess every few kilograms because TDEE changes with weight and activity.
  • Track for two to three weeks and adjust to real results.

Frequently asked questions

Is TDEE the same as BMR?

No. BMR is what you burn at rest. TDEE adds movement, exercise and digestion, so it is higher.

How accurate is TDEE?

Formulas are typically within 10%. Track your weight and food for a few weeks to fine-tune your real maintenance calories.

What is non-exercise activity?

It is the energy you use walking, standing, fidgeting and doing chores. It can vary by hundreds of calories a day.

Why do I burn less as I lose weight?

A smaller body needs less energy, and dieting can slightly reduce metabolism. Recalculate as your weight changes.