TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day based on your body stats and activity level. The most accurate way to set calorie targets.
Part of our Health Calculators collection.
TDEE Calculator
Free online calculator
How to Use This Calculator
- 1
Enter age, sex, weight, and height.
- 2
Select your activity level honestly — most people overestimate.
- 3
See your TDEE and calorie targets for weight loss, maintenance, and gain.
TDEE Formula
TDEE = BMR × Activity Multiplier BMR (Mifflin-St Jeor): Male: (10×kg) + (6.25×cm) − (5×age) + 5 Female: (10×kg) + (6.25×cm) − (5×age) − 161 Activity multipliers: Sedentary: 1.2 | Light: 1.375 | Moderate: 1.55 Very Active: 1.725 | Extra Active: 1.9
Example Calculation
Example: 30-year-old male, 175 lbs, 5'10", moderately active
Inputs
age: 30sex: maleweightLbs: 175heightFt: 5heightIn: 10activityLevel: 1.55
Result
TDEE: 2,846 calories/day
BMR of 1,836 × 1.55 (moderate activity) = 2,846 calories/day to maintain weight.
Frequently Asked Questions
What should I eat to lose weight based on my TDEE?
Subtract 500 calories from your TDEE for a ~1 lb/week loss rate. Subtract 250 for a gentler ~0.5 lb/week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Why does my TDEE change?
TDEE changes as your weight, age, and activity level change. Recheck every 4–6 weeks when actively dieting or changing exercise habits.