TDEE Calculator — Total Daily Energy Expenditure
Use our free TDEE calculator to find your total daily energy expenditure in seconds. Enter your sex, age, height, weight and activity level to see how many calories you burn per day. You can use metric (cm, kg) or US & UK (ft/in, lb).
A TDEE calculator estimates the total calories your body uses in a day—including rest (BMR) and all activity. Our online TDEE calculator uses the Mifflin-St Jeor equation for BMR, then multiplies by your activity level to give you a practical number for diet planning. Whether you want to lose weight, maintain, or gain, knowing your TDEE is the first step. This total daily energy expenditure calculator works for both women and men; choose your activity level honestly for the best result.
What is TDEE?
TDEE stands for total daily energy expenditure. It is the total number of calories your body burns in 24 hours—at rest and through all activity. A TDEE calculator gives you an estimate of this number so you can plan how much to eat to maintain, lose, or gain weight. TDEE is often calculated from your basal metabolic rate (BMR)—the calories you burn at rest—multiplied by an activity factor that reflects how active you are. So when people search for “tdee meaning” or “total daily energy expenditure,” they are looking for this total daily calorie burn. Our total daily energy expenditure calculator uses the same scientific approach: BMR (from the Mifflin-St Jeor formula) × activity level.
How to Calculate TDEE
You can calculate your TDEE online with the form above. Enter your sex, age, height, weight and activity level, then click “Calculate TDEE.” The calculator first works out your BMR using the Mifflin-St Jeor equation, then multiplies it by your activity multiplier to get your total daily energy expenditure. If you already know your BMR (for example from our BMR calculator), you can calculate TDEE from BMR yourself: multiply your BMR by an activity factor between 1.2 and 1.9. Our tool does both steps in one go.
TDEE formula
The TDEE formula is: TDEE = BMR × activity factor. BMR is estimated with the Mifflin-St Jeor equation (men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5; women: same but −161 instead of +5). The activity factor reflects how active you are: from 1.2 (sedentary) to 1.9 (extra active). These multipliers are widely used in research and in the best TDEE calculators. For more detail on BMR, see our BMR calculator page.
Activity level multipliers
Choosing the right activity level is important for an accurate TDEE. Use the descriptions in the calculator and pick the option that best matches your typical week:
| Multiplier | Level | Description |
|---|---|---|
| 1.2 | Sedentary | Little or no exercise; desk job |
| 1.375 | Light | Exercise 1–3 days per week |
| 1.55 | Moderate | Exercise 3–5 days per week |
| 1.725 | Very active | Exercise 6–7 days per week |
| 1.9 | Extra active | Physically demanding job and/or intense training |
If your weight does not change as expected over a few weeks, try the next lower or higher activity level and recalculate.
TDEE for Women and Men
There is no separate TDEE calculator for women and men in how you use it—you enter the same data and get your result. The formula is the same; BMR differs by sex (different constant in Mifflin-St Jeor), so the same TDEE calculator works for both. Whether you search for a “tdee calculator for women” or a “tdee calculator for men,” this tool is the same. The main thing that changes your result is your honest choice of activity level.
TDEE and Weight Loss
Your TDEE is the number of calories you need to maintain your current weight. To lose weight, you need to eat below your TDEE (a calorie deficit). To gain weight, you eat above it. So a “tdee calculator to lose weight” is the same calculator—you use the result to set a target below it. A safe deficit is often 300–500 kcal per day for gradual loss. Use our calorie deficit calculator to turn your TDEE into a concrete daily target for losing or gaining weight.
How Accurate Is the TDEE Calculator?
The Mifflin-St Jeor equation used for BMR is one of the most accurate formulas for most adults; studies often report accuracy around 90–95%. The main uncertainty comes from the activity level—it is an estimate. If you are between two options, start with the lower one to avoid overestimating calories. The best TDEE calculators and most accurate TDEE calculator tools use this same approach; ours is no different. For personalised advice, a dietitian can help adjust for your lifestyle and goals.
When to Recalculate TDEE
Recalculate your TDEE when your weight has changed noticeably (for example by 5 kg or more), when your activity level changes (more or less exercise, different job), or every 3–6 months if you are tracking over time. Because TDEE depends on weight and activity, updating your inputs keeps your calorie targets relevant and helps you stay on track.
Limitations and Disclaimer
This TDEE calculator is for screening and information only. It uses formulas that work well for most adults but do not replace professional advice. It is not intended for children, or for pregnant or breastfeeding women, who have different energy needs. Always consult a doctor or dietitian for personalised nutrition and health advice.
Important: TDEE is an estimate. Activity level is subjective. This tool does not replace medical or dietetic advice.
Related Calculators
Before or after using this TDEE calculator, you may find these useful: our BMR calculator to see your resting calories; our calorie deficit calculator to set a target for weight loss or gain; and our calorie calculator for tracking food. For body composition context, the BMI calculator can complement your TDEE-based plan.
Frequently asked questions
TDEE (total daily energy expenditure) is the total calories your body burns per day, including BMR and all activity. Our TDEE calculator uses BMR (Mifflin-St Jeor) × activity level.
Enter sex, age, height, weight, and activity level in the form above and click Calculate TDEE. The calculator computes BMR then multiplies by your activity factor.
TDEE = BMR × activity factor. BMR is calculated with the Mifflin-St Jeor equation; activity factors range from 1.2 (sedentary) to 1.9 (extra active).
Multiply your BMR by an activity factor (1.2–1.9). Use our BMR calculator first, then select your activity level here to get TDEE.
Mifflin-St Jeor is one of the most accurate BMR formulas; overall accuracy is typically 90–95%. Activity level is an estimate; adjust if your weight does not change as expected.
BMR is calories at rest. TDEE is BMR plus all daily activity. For diet planning, use TDEE.
Yes. Eating below your TDEE creates a calorie deficit and leads to weight loss. Use our calorie deficit calculator to set a safe target.
Recalculate when your weight changes significantly (e.g. 5 kg), when your activity level changes, or every 3–6 months.
The same formula is used; only BMR differs by sex. This calculator works for both; select your activity level honestly.
Pick the option that best matches your typical week: from sedentary (little or no exercise) to extra active (physical job and/or intense training).
Explore diets
Your TDEE helps you set calorie targets. See how different diets put that into practice. Browse all 40 diet guides or try these:
Weight loss diet
Balanced eating with a calorie deficit for sustainable weight loss.
Bodybuilding & cutting diet
High protein, controlled calories for muscle and fat loss. For trained individuals.
High-protein diet
More protein to support fullness and muscle. Can help with weight loss.
Calorie deficit & low-calorie diet
Eating below maintenance calories for weight loss.
Content quality
Written by DietaBest Editorial Team
Medically reviewed by Dr. Alex Novak, MD (Internal Medicine)
Last updated:
This guide is for general education only and does not replace personal medical advice. Always talk to your doctor or a registered dietitian before making major diet or lifestyle changes, especially if you have a medical condition or take medication.