Quick Answer
Enter your stats and activity level in the calculator below to see your Total Daily Energy Expenditure (TDEE), the calories your body burns in 24 hours.
The number combines your Basal Metabolic Rate (BMR, calories burned at rest) with a multiplier from 1.2 to 1.9 that accounts for movement, training and your job.
Subtract roughly 500 kcal for fat loss, add 250 to 500 kcal for muscle gain, and recalculate after every 4 to 5 kg of weight change.
TDEE Calculator
Total Daily Energy Expenditure with cut and bulk targets.
See your maintenance calories plus targets for every activity level, fat loss, and muscle gain.
What is TDEE?
Your Total Daily Energy Expenditure is your personal calorie budget. It is the sum of:
- BMR (Basal Metabolic Rate): calories burned at complete rest. This usually accounts for 60 to 75 percent of your total burn.
- NEAT (Non-Exercise Activity Thermogenesis): calories burned fidgeting, walking, doing chores and standing.
- TEF (Thermic Effect of Food): the energy your body uses to digest meals, around 10 percent of intake.
- Exercise: calories burned during deliberate training.
Why measure TDEE?
You cannot manage weight reliably without knowing your maintenance level. Guessing leads to plateaus and frustration. TDEE gives you a mathematical baseline to set precise targets for cutting, maintaining or bulking.
Activity level multipliers
Pick the multiplier that matches your weekly lifestyle, not the day you trained hardest.
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no intentional exercise. |
| Lightly Active | 1.375 | Light exercise or sport 1 to 3 days per week. |
| Moderately Active | 1.55 | Moderate exercise 3 to 5 days per week. |
| Very Active | 1.725 | Hard exercise 6 to 7 days per week. |
| Extra Active | 1.9 | Physical job plus hard training twice a day. |
Turning TDEE into goals
| Goal | Adjustment | Expected pace |
|---|---|---|
| Maintain | TDEE | Weight stable within 1 kg over 4 weeks. |
| Fat loss (cut) | TDEE − 500 kcal | Roughly 0.5 kg or 1 lb per week. |
| Aggressive cut | TDEE − 750 kcal | Faster but harder on muscle and energy. |
| Lean bulk | TDEE + 250 to 300 kcal | Around 0.25 kg per week with minimal fat gain. |
| Standard bulk | TDEE + 500 kcal | Faster muscle gain with more fat to drop later. |
Limitations of TDEE estimates
- Adaptation: metabolism slows as you lose weight, so your TDEE drops over time.
- Self-reporting: most people overestimate their activity and underestimate intake.
- Genetics and hormones: thyroid output and individual NEAT can shift the real number by hundreds of calories.
Use the calculator number as a starting point and adjust based on weekly weight trends over 2 to 3 weeks.
Action plan
- Cut: subtract 500 kcal from TDEE for steady fat loss.
- Bulk: add 250 to 500 kcal for muscle gain.
- Track: weigh yourself 3 mornings a week and average it.
- Adjust: if weight is not moving the way you want over 2 to 3 weeks, change intake by 100 to 200 kcal.
Frequently asked questions
What is TDEE and why is it important?
TDEE is the total calories your body burns in 24 hours, including rest, digestion and movement. It is the foundation for any weight-loss, maintenance or muscle-gain plan because it tells you the calorie level your body actually needs.
Which BMR formula does this use?
The Mifflin-St Jeor equation. It is the current gold standard for healthy adults and is more accurate than the older Harris-Benedict formula.
How accurate is this TDEE?
It is a strong estimate but not a perfect measurement. Real burn varies with genetics, NEAT and hormones. Treat the number as a starting point and tune it from real-world weight trends over 2 to 3 weeks.
How do I use a TDEE calculator to lose weight?
Subtract 15 to 20 percent (roughly 500 kcal) from your TDEE. That deficit creates around 0.5 kg of fat loss per week without crashing energy levels.
How often should I recalculate my TDEE?
After every 4 to 5 kg of weight change, or whenever your training volume or job activity shifts noticeably.
Is this TDEE calculator free?
Yes. There is no signup, no paywall and no app required. Use it as often as you like and bookmark the page.
Does it work in metric and imperial units?
Yes. Toggle between cm/kg and ft/lbs at the top of the calculator. The math converts everything to metric internally for the formula.
Should women use a different TDEE calculator?
No. The Mifflin-St Jeor formula already adjusts for biological sex with a built-in offset (+5 for men, −161 for women), so the same tool works for both.
Formula and methodology
- BMR (Mifflin-St Jeor): 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s, where s = +5 for men and −161 for women.
- TDEE: BMR × activity multiplier (1.2 to 1.9).
- Cut target: TDEE − 500 kcal.
- Bulk target: TDEE + 300 kcal.
- Imperial conversion: height in inches × 2.54 to cm, weight in lbs × 0.453592 to kg.
Plan your nutrition
With your TDEE locked in, use these tools to build the rest of the plan:
- Calorie Calculator for explicit cut and bulk targets.
- BMI Calculator to see how TDEE relates to your current body mass.
- Macro Split Calculator to divide TDEE into protein, carbs and fats.
- Protein Calculator to lock in protein for your activity level.
Medical disclaimer
This calculator and article are for general educational and wellness purposes only. They are not a substitute for professional medical advice, diagnosis or treatment. Results are estimates based on population formulas and do not account for every individual factor.
If you are pregnant or breastfeeding, under 18, over 65, an athlete, recovering from illness or surgery, or living with a chronic condition (diabetes, heart, kidney, thyroid, eating disorder), speak to a qualified healthcare professional before changing your diet, exercise or hydration habits based on these numbers.
See the full site-wide Disclaimer & Notice for the complete terms that apply to every calculator and tool on dmbio.
