TDEE Calculator
Calculate daily calorie needs for weight loss, maintenance, or gain.
Physical Information
Activity & Goals
Total Daily Energy Expenditure
Moderate exercise 3-5 days/week
BMR
Mifflin-St Jeor formula
Goal Calories
Maintain current weight
Recommended Macros
Exercise Calorie Burns (30 min)
How it works
Total Daily Energy Expenditure is every calorie you burn in a day — your resting metabolism (BMR) plus the energy used by movement, exercise, and digestion. It's your true maintenance level: eat at TDEE to hold weight, below it to lose, above it to gain.
TDEE from BMR
TDEE = BMR × activity factor
- BMR
- resting calories (Mifflin-St Jeor)
- 1.2
- sedentary (little/no exercise)
- 1.375 – 1.55
- light to moderate exercise 3–5×/week
- 1.725 – 1.9
- hard daily training / physical job
Worked example
- BMR = 1,780 cal/day
- Moderately active (exercise 3–5×/week) → 1.55
- TDEE = 1,780 × 1.55
TDEE ≈ 2,759 calories/day to maintain your current weight.
Good to know
- Most people overestimate their activity level — when in doubt, pick the lower factor and adjust up if the scale doesn't move.
- A big chunk of daily burn is NEAT (fidgeting, walking, standing), which is why staying active outside the gym matters.
- TDEE is a starting estimate; track your weight for 2–3 weeks and nudge calories until the trend matches your goal.
Related Calculators
Frequently Asked Questions
How many calories for weight loss?
Create a 500-750 calorie daily deficit for 1-1.5 lbs/week loss. Don't go below 1,200 (women) or 1,500 (men) calories without medical supervision.
What affects calorie needs?
Age, sex, height, weight, activity level, and muscle mass all impact daily calorie requirements. Needs decrease with age and inactivity.
Should I eat back exercise calories?
For weight loss, eat back 50-75% of exercise calories as trackers often overestimate burn. For maintenance or gain, eat back most or all.
How often should I exercise?
The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
What is a balanced diet?
A balanced diet includes variety from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats.
How much water should I drink?
General recommendation is 8-10 glasses (2-2.5 liters) per day, adjusted for activity level and climate.
How important is sleep?
Sleep is crucial for physical recovery, mental health, and overall wellbeing. Adults need 7-9 hours nightly.