TDEE Calculator: Total Daily Energy Expenditure
Free online TDEE calculator and web app. Find your total daily energy expenditure, see where your calories go and get cutting and bulking targets. Install it on your phone like an app.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, including rest, digestion, daily movement and exercise. Eat around your TDEE and your weight stays stable. Eat below it to lose weight, or above it to gain.
What makes up your TDEE
| Component | Share of TDEE |
|---|---|
| BMR (basal metabolic rate) | roughly 60-75% |
| TEF (thermic effect of food) | about 10% |
| NEAT (walking, chores, fidgeting) | varies a lot |
| EAT (planned exercise) | varies a lot |
TDEE formula
TDEE = BMR x activity factor. BMR is estimated with the Mifflin-St Jeor equation: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 for men, or - 161 for women. If you know your body fat, the Katch-McArdle formula (370 + 21.6 x lean body mass) can be more accurate.
Activity factors
| Level | Factor | Typical week |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | Exercise 1-3 days |
| Moderate | 1.465 | Exercise 4-5 days |
| Active | 1.55 | Daily or intense 3-4 days |
| Very active | 1.725 | Intense 6-7 days |
| Extra active | 1.9 | Very intense or physical job |
How to use your TDEE
For a steady cut, eat about 250 to 500 kcal below your TDEE. For a lean bulk, eat about 250 to 500 kcal above it. Weigh yourself at the same time each day, compare weekly averages, and change your intake by 100 to 200 kcal if nothing moves after two to three weeks. Want a full breakdown with macros and a zigzag plan? Try our Calorie Calculator or browse all free tools.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, including resting metabolism, digesting food, daily movement and exercise.
How is TDEE calculated?
TDEE is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). This calculator estimates BMR with the Mifflin-St Jeor equation, or Katch-McArdle if you enter your body fat percentage.
What is the difference between TDEE and BMR?
BMR is the energy you burn at complete rest. TDEE adds digestion, daily movement and exercise on top of BMR, so it is always higher and is the number to use for planning your diet.
Which activity level should I choose?
Pick the level that matches your average week, not your best week. If you are unsure, choose the lower level and adjust after two to three weeks based on how your weight changes.
How do I use my TDEE to lose weight or build muscle?
Eat about 250 to 500 kcal below your TDEE to lose weight steadily, or about 250 to 500 kcal above it for a lean bulk. Track your weekly average weight and adjust by 100 to 200 kcal if progress stalls.
How accurate is a TDEE calculator?
It gives a good starting estimate, but real needs vary by person. Treat the result as a starting point, track your weight for two to three weeks, then fine-tune your intake.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor or registered dietitian before major diet changes.
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