About This Tool

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It is the single most important number for anyone looking to manage their weight, whether the goal is fat loss, muscle gain, or maintaining your current physique. Our free TDEE calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate predictive formula for estimating resting metabolic rate, combined with validated activity multipliers to determine your daily calorie burn. Your TDEE is composed of several components. The largest is your Basal Metabolic Rate (BMR), which accounts for 60-75% of total calorie expenditure and represents the energy your body uses at complete rest to maintain vital functions such as breathing, blood circulation, and cell repair. The Thermic Effect of Food (TEF) accounts for roughly 10% and represents the energy used to digest and process the food you eat. The remaining 15-30% comes from physical activity, including both structured exercise and non-exercise activity thermogenesis (NEAT) such as walking, fidgeting, and household tasks. The calculator accounts for five distinct activity levels, from sedentary (desk job with little to no exercise) to very active (intense exercise twice daily or physically demanding occupation). Selecting the activity level that most accurately reflects your typical week is critical for getting a reliable estimate. Many people overestimate their activity level, so be honest in your assessment -- choosing "moderate" rather than "active" when your exercise is inconsistent will produce a more useful result. Your TDEE provides the calorie level at which your weight remains stable. To lose weight, eat below your TDEE; to gain weight, eat above it. A moderate deficit or surplus of 300-500 calories per day is generally recommended for sustainable results. Consult your healthcare provider or a registered dietitian before making significant dietary changes, particularly if you have any underlying health conditions.

Key Features

Uses the scientifically validated Mifflin-St Jeor equation for accurate BMR and TDEE estimation
Five activity level options from sedentary to very active for precise personalization
Displays both BMR (resting calories) and TDEE (total daily burn) for complete understanding
Supports imperial (lbs/inches) and metric (kg/cm) units
Clear breakdown showing how activity level amplifies your base metabolic rate

Frequently Asked Questions

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest -- essentially the energy cost of just being alive. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing all the calories you burn in a day including exercise, walking, digestion, and daily activities. Your TDEE is always higher than your BMR because it includes the energy cost of movement and food processing.

How do I use my TDEE for weight loss?

To lose weight, consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in about one pound of weight loss per week, while a 250-calorie deficit produces about half a pound per week. Avoid dropping more than 1,000 calories below your TDEE, as very aggressive deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation. For sustainable results, pair a moderate calorie deficit with regular exercise.

How often should I recalculate my TDEE?

Recalculate your TDEE whenever your weight changes by 10 or more pounds, your activity level changes significantly, or every 4-6 weeks during active weight management. As you lose weight, your body requires fewer calories to maintain basic functions, so your TDEE decreases. Similarly, gaining muscle or increasing activity raises your TDEE. Regular recalculation ensures your calorie targets remain accurate.

TDEE Calculator - Free Online Total Daily Energy Expenditure Calculator