Free TDEE Calculator
Use this free TDEE Calculator to estimate your total daily energy expenditure and understand how many calories your body burns each day based on your age, gender, height, weight, and activity level.
Enter your details below to calculate your TDEE, estimate maintenance calories, and understand calorie targets for weight loss, maintenance, or weight gain.
How to Use This TDEE Calculator
Follow these steps to estimate your total daily energy expenditure accurately.
- Select your gender.
- Enter your age, height, and weight.
- Choose the activity level that best matches your routine.
- Select your goal, such as maintenance, weight loss, or weight gain.
- Click the calculate button to view your TDEE and daily calorie targets.
Once you get your result, you can use it to understand maintenance calories, calorie deficit targets, and calorie surplus estimates for your chosen goal.
What Is TDEE?
TDEE stands for total daily energy expenditure. It represents the total number of calories your body burns in a full day after combining your basal metabolic rate, physical activity, movement, exercise, and digestion.
While BMR shows how many calories your body needs at rest, TDEE gives you a more practical estimate of your total calorie needs for real daily life.
Why Use Our TDEE Calculator?
- Estimate maintenance calories quickly
- Understand calorie needs based on activity level
- Plan weight loss, maintenance, or weight gain
- Use TDEE as a base for daily calorie planning
- Get a simple tool that works on mobile and desktop
How TDEE Is Calculated
This tool first calculates your BMR using the Mifflin-St Jeor equation. Then it multiplies your BMR by an activity factor to estimate your total daily energy expenditure.
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE: TDEE = BMR × Activity Multiplier
Activity Level Multipliers
Activity level has a direct effect on total calorie needs. A person with a physically active lifestyle burns more calories each day than someone with a sedentary routine.
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
TDEE vs BMR
BMR and TDEE are connected, but they are not the same. BMR shows how many calories your body burns at rest. TDEE includes those resting calories plus calories burned through movement, exercise, digestion, and daily activity.
This means TDEE is always higher than BMR. Most people use BMR as the baseline and TDEE as the more practical number for setting daily calorie intake.
TDEE Calculation Example
Example: A 30-year-old man weighs 70 kg, has a height of 175 cm, and is moderately active.
BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5
BMR = 1648.75 kcal/day
TDEE = 1648.75 × 1.55 = 2555.56 kcal/day
So the estimated TDEE is about 2556 calories per day.
Why TDEE Matters
Knowing your TDEE helps you understand how many calories you need to maintain your current body weight. It also provides a more useful starting point for creating a calorie deficit for fat loss or a calorie surplus for muscle gain.
If you want to build a nutrition plan, improve body composition, or manage your weight more effectively, TDEE is one of the most useful calorie numbers to know.