TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day based on your body stats and activity level. Uses the Mifflin-St Jeor BMR formula with standard activity multipliers.
Total Daily Energy Expenditure (TDEE)
2,692cal/day
To maintain current weight — Moderately Active
- BMR (at rest)
- 1,737 cal
- Lose 1 lb/week
- 2,192 cal
- Gain 1 lb/week
- 3,192 cal
Calorie Targets by Goal
- Maintenance
- 2,692 cal/day
- Mild weight loss (−0.5 lb/week)
- 2,442 cal/day
- Weight loss (−1 lb/week)
- 2,192 cal/day
- Mild weight gain (+0.5 lb/week)
- 2,942 cal/day
- Weight gain (+1 lb/week)
- 3,192 cal/day
TDEE at All Activity Levels
- Sedentary
- 2,084 cal/day
- Lightly Active
- 2,388 cal/day
- Moderately Active
- 2,692 cal/day
- Very Active
- 2,996 cal/day
- Extra Active
- 3,300 cal/day
What this calculator assumes
- BMR comes from the Mifflin-St Jeor equation, then is multiplied by an activity factor.
- Activity multipliers are population averages (1.2 sedentary to 1.9 extremely active). Self-reported activity is the largest source of error here — most people overestimate it.
- The ±250 / ±500 cal/day targets assume roughly 3,500 calories per pound of body weight.
Formulas, assumptions, and rounding are documented in our calculator methodology.
Built and maintained by Will Henschell, Data Scientist. Editorial policy.
TDEE Formula and Activity Multipliers
TDEE = BMR × Activity Factor. BMR is calculated using the Mifflin-St Jeor equation (the current recommended standard). Activity factors: Sedentary (office job, little exercise) = 1.2. Lightly active (light exercise 1–3 days/week) = 1.375. Moderately active (moderate exercise 3–5 days/week) = 1.55. Very active (hard exercise 6–7 days/week) = 1.725. Extra active (very hard daily training + physical job) = 1.9.
Using TDEE for Weight Goals
To lose approximately 1 lb/week: eat TDEE − 500 calories/day. To lose 0.5 lb/week: eat TDEE − 250 calories/day. To gain approximately 1 lb/week: eat TDEE + 500 calories/day. These are starting estimates; adjust based on your actual results over 3–4 weeks. Calorie targets should not fall below safe minimums: 1,200 calories/day for women and 1,500 calories/day for men without medical supervision.
Common TDEE Reference Points
A 130 lb sedentary woman at 35 has a TDEE of approximately 1,560 calories/day. A 180 lb moderately active man at 30 has a TDEE of approximately 2,800 calories/day. A 150 lb very active woman at 25 has a TDEE of approximately 2,600 calories/day. These are illustrative estimates from the Mifflin-St Jeor equation — use this calculator with your actual measurements for a personalized result.
Frequently Asked Questions
- TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a typical day — including your BMR (resting metabolism) plus all energy used for movement, digestion, and daily activities. Eating at your TDEE maintains your current weight; eating below it creates a calorie deficit for weight loss; eating above it creates a surplus for weight gain.
- Activity multipliers are population-average approximations. 'Moderately active' (1.55×) is the most commonly used and works reasonably well for people who exercise 3–5 days per week at moderate intensity. Most people underestimate how sedentary they are on non-workout days. If your weight changes unexpectedly over several weeks, adjust your calorie target by 100–200 calories and monitor results rather than recalculating.
- A deficit of 500 calories per day below your TDEE is associated with approximately 1 pound of weight loss per week. A 250-calorie deficit targets about 0.5 lb/week — slower but often more sustainable. Most health organizations recommend not going below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision. Individual results vary.
- TDEE formulas are estimates based on population averages. Your actual TDEE may differ by 10–20% due to body composition, metabolic adaptation, food label inaccuracies, activity tracking errors, and hormonal factors. If weight is not changing as expected after 3–4 weeks, adjust calories by 100–150 calories in the appropriate direction rather than assuming the formula is wrong.
- BMR (Basal Metabolic Rate) is calories burned at complete rest — the minimum calories needed to keep you alive if you did nothing but lie still all day. TDEE is your actual daily calorie burn including all activity. TDEE is always higher than BMR. For a sedentary person, TDEE ≈ BMR × 1.2. For a very active person, TDEE ≈ BMR × 1.725 or more.