TDEE Calculator: Total Daily Energy Expenditure and Calorie Targets
TDEE — Total Daily Energy Expenditure — is the number of calories you actually burn in a normal day. It is the single most useful number in weight management: eat below it to lose fat, eat at it to maintain, eat above it to build muscle. This free TDEE calculator computes yours from the Mifflin-St Jeor BMR equation and your activity level, then suggests calorie targets for each goal.
How the TDEE Calculator Works
TDEE = BMR × activity multiplier
Your BMR (energy at complete rest) comes from Mifflin-St Jeor: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) or −161 (women). The multiplier captures everything else:
| Level | Multiplier | Typical day | |---|---|---| | Sedentary | 1.2 | Desk job, no planned exercise | | Light | 1.375 | Exercise 1–3 days/week | | Moderate | 1.55 | Exercise 3–5 days/week | | Active | 1.725 | Hard exercise 6–7 days/week | | Athlete | 1.9 | Training twice daily or physical job |
Worked Example
A 35-year-old man, 5'11" (180 cm), 190 lb (86 kg), training 4 days a week:
- BMR = 10 × 86 + 6.25 × 180 − 5 × 35 + 5 = 860 + 1,125 − 175 + 5 = 1,815 kcal
- TDEE = 1,815 × 1.55 = 2,813 kcal/day
To lose about a pound per week: 2,813 − 500 = 2,313 kcal/day. To gain steadily: 2,813 + 300 = 3,113 kcal/day.
The Four Components of TDEE
- BMR (60–70%) — baseline metabolism
- TEF (10%) — thermic effect of food; digesting protein costs 20–30% of its calories, carbs 5–10%, fat 0–3%
- Exercise (~5–10%) — intentional workouts
- NEAT (15–30%) — non-exercise activity: walking, fidgeting, chores — the most variable part and the one most underrated by dieters
How to Use Your TDEE Result
For fat loss: a deficit of 300–500 kcal/day yields 0.6–1 lb/week with minimal muscle loss. Pair it with high protein — our macro calculator splits your target into protein/carb/fat grams.
For muscle gain: a surplus of 200–300 kcal/day supports growth while limiting fat gain. Beginners can build muscle faster; advanced lifters should stay near the low end.
For maintenance: eat at TDEE and track morning weight weekly — a 2–3 week trend within ±2 lb confirms your estimate.
Verifying Your TDEE in the Real World
Formulas have ~10% error bars, so treat your first result as a hypothesis. Track intake and weight for two weeks: if weight is stable, your true TDEE equals your average intake. If it changed, adjust by 100 kcal per pound of unintended weekly drift. This feedback loop beats any equation — see our calorie deficit calculator for projecting timelines to a goal weight.
TDEE tools estimate energy needs for healthy adults. Chronic dieters, athletes in season, and people with metabolic conditions should work with a registered dietitian for precise targets.