TDEE Calculator — Total Daily Energy Expenditure
This calculator provides estimates for educational purposes only and is not medical advice. Results may vary based on individual factors. Consult a healthcare provider before making changes to your diet or exercise routine.
What is TDEE and why does it matter?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines three components: your Basal Metabolic Rate (BMR) — the calories burned at rest, the Thermic Effect of Food (TEF) — energy used to digest meals, and your physical activity — from walking to the gym to fidgeting at your desk.
Your TDEE is the single most important number for any nutrition goal. Eat at your TDEE to maintain weight. Eat below it to lose weight. Eat above it to gain. Every successful diet — whether keto, intermittent fasting, or simple calorie counting — works because it creates a deficit below your TDEE.
How TDEE is calculated
First, we calculate your BMR using the Harris-Benedict equation — a formula validated across decades of nutrition research. Your BMR depends on your weight, height, age, and gender. Then we multiply your BMR by an activity factor that reflects how much you move throughout the day.
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, minimal exercise |
| Lightly active | 1.375 | Light exercise 1-3 days/week |
| Moderately active | 1.55 | Moderate exercise 3-5 days/week |
| Very active | 1.725 | Hard exercise 6-7 days/week |
| Extremely active | 1.9 | Athlete or physical labor job |
Using TDEE for weight loss
A 500-calorie daily deficit below your TDEE produces about 1 lb (0.45 kg) of weight loss per week. A 300-calorie deficit is slower but more sustainable and preserves more muscle. Never go below your BMR — your body needs those calories for basic organ function.
For the most accurate results, use your calculated TDEE as a starting point for 2-3 weeks. If you're not seeing the expected change, adjust by 100-200 calories. TDEE calculators are estimates — your body is the final judge.
Once you know your TDEE, use our Macro Calculator to divide those calories into protein, carbs, and fat. Or see your full weight loss timeline with the Weight Loss Calculator. Not sure about your baseline? Check your BMR first.