TDEE Calculator: Find Your Total Daily Energy Expenditure
Calculate exactly how many calories you burn per day using scientifically-proven formulas. Get personalized results for weight loss, muscle gain, or maintenance with our advanced TDEE calculator.
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn per day
Personal Information
Activity Level*
Fitness Goal*
Formula*
Ready to calculate! Click the button above to see your personalized TDEE results
*Based on 30-year-old males. See BMR guide for women & age adjustments →
TDEE Quick Reference Chart
Imperial Units (lbs)
| Weight | Sedentary (kcal/day) | Light (kcal/day) | Moderate (kcal/day) | Very Active (kcal/day) | Extreme (kcal/day) |
|---|---|---|---|---|---|
| 120 lbs | 1,680 | 1,925 | 2,170 | 2,415 | 2,660 |
| 140 lbs | 1,800 | 2,063 | 2,325 | 2,588 | 2,850 |
| 160 lbs | 1,920 | 2,200 | 2,480 | 2,760 | 3,040 |
| 180 lbs | 2,040 | 2,338 | 2,635 | 2,933 | 3,230 |
| 200 lbs | 2,160 | 2,475 | 2,790 | 3,105 | 3,420 |
| 220 lbs | 2,280 | 2,613 | 2,945 | 3,278 | 3,610 |
Metric Units (kg)
| Weight | Sedentary (kcal/day) | Light (kcal/day) | Moderate (kcal/day) | Very Active (kcal/day) | Extreme (kcal/day) |
|---|---|---|---|---|---|
| 55 kg | 1,680 | 1,925 | 2,170 | 2,415 | 2,660 |
| 64 kg | 1,800 | 2,063 | 2,325 | 2,588 | 2,850 |
| 73 kg | 1,920 | 2,200 | 2,480 | 2,760 | 3,040 |
| 82 kg | 2,040 | 2,338 | 2,635 | 2,933 | 3,230 |
| 91 kg | 2,160 | 2,475 | 2,790 | 3,105 | 3,420 |
| 100 kg | 2,280 | 2,613 | 2,945 | 3,278 | 3,610 |
Complete Guide to TDEE (Total Daily Energy Expenditure)
Scientific Basis: This TDEE calculator uses peer-reviewed formulas like Mifflin-St Jeor and Harris-Benedict. According to the National Institutes of Health, understanding your daily calorie needs is fundamental to successful weight management.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes everything from basic survival functions like breathing and circulation to physical activities like exercise and even fidgeting. Research published in the American Journal of Clinical Nutrition shows that accurately calculating TDEE is crucial for effective weight management.
The Four Components of TDEE
1. Basal Metabolic Rate (BMR) - 60-75% of TDEE
The calories burned at complete rest for vital functions like breathing, circulation, and cell production.
2. Exercise Activity Thermogenesis (EAT) - 5-15% of TDEE
Calories burned during structured exercise and sports activities.
3. Non-Exercise Activity Thermogenesis (NEAT) - 15-30% of TDEE
Energy expended for everything that isn't sleeping, eating, or sports-like exercise.
4. Thermic Effect of Food (TEF) - 10% of TDEE
The energy required to digest, absorb, and process nutrients from food.
How Our TDEE Calculator Works
Our calculator uses multiple scientifically-validated formulas to provide the most accurate estimate of your daily calorie needs. We employ the Mifflin-St Jeor equation as our primary calculation method, which has been shown in peer-reviewed research to be the most accurate for the general population.
| Formula | Men | Women | Accuracy | Best For | Year |
|---|---|---|---|---|---|
| Mifflin-St Jeor ⭐ | (10 × kg) + (6.25 × cm) - (5 × age) + 5 | (10 × kg) + (6.25 × cm) - (5 × age) - 161 | ±10% | General population | 1990 |
| Harris-Benedict | 66 + (13.7 × kg) + (5 × cm) - (6.8 × age) | 655 + (9.6 × kg) + (1.8 × cm) - (4.7 × age) | ±14% | Historic reference | 1919 |
| Katch-McArdle | 370 + (21.6 × LBM in kg) | ±8% | Known body fat % | 1996 | |
| Cunningham | 500 + (22 × LBM in kg) | ±7% | Athletes only | 1980 | |
👨 Men's BMR Examples (5'10", 180 lbs)
Decline: ~10 calories per year
👩 Women's BMR Examples (5'5", 140 lbs)
Decline: ~5 calories per year
Activity Level Multipliers Explained
Your activity level significantly impacts your TDEE. The American College of Sports Medicine recommends using standardized activity factors to adjust your BMR for a more accurate TDEE calculation. Here's our comprehensive breakdown:
Sedentary (BMR × 1.2)
- • Little to no exercise
- • Desk job with minimal movement
- • Less than 5,000 steps daily
- • Example: 1,800 BMR = 2,160 TDEE
Lightly Active (BMR × 1.375)
- • Light exercise 1-3 days/week
- • 5,000-7,500 steps daily
- • Standing job or light activity
- • Example: 1,800 BMR = 2,475 TDEE
Moderately Active (BMR × 1.55)
- • Moderate exercise 3-5 days/week
- • 7,500-10,000 steps daily
- • Active lifestyle or regular sports
- • Example: 1,800 BMR = 2,790 TDEE
Very Active (BMR × 1.725)
- • Hard exercise 6-7 days/week
- • 10,000-15,000 steps daily
- • Physical job + exercise
- • Example: 1,800 BMR = 3,105 TDEE
Extremely Active (BMR × 1.9)
- • Very hard physical job or 2x daily training
- • 15,000+ steps daily
- • Professional athletes or very demanding physical work
- • Example: 1,800 BMR = 3,420 TDEE
Important: Studies show that 73% of people overestimate their activity level by 1-2 categories. Be honest with yourself - if unsure, choose the lower activity level and adjust based on results. Learn more in our complete activity level guide.
Using Your TDEE for Different Goals
Once you know your TDEE, you can adjust your calorie intake based on your specific goals. The CDC recommends gradual weight changes for sustainable results.
| Goal | Calorie Adjustment | Expected Rate | Duration | Protein Needs | Best For |
|---|---|---|---|---|---|
| Aggressive Cut | -25 to -30% | 1.5-2 lbs/week | 4-8 weeks max | 1.2-1.4g/lb | High body fat % |
| Moderate Cut | -20% | 1 lb/week | 8-12 weeks | 1.0-1.2g/lb | Most people |
| Conservative Cut | -10 to -15% | 0.5 lb/week | 12-20 weeks | 0.8-1.0g/lb | Already lean |
| Maintenance | 0% | No change | Ongoing | 0.7-1.0g/lb | Recomposition |
| Lean Bulk | +10% | 0.5 lb/week | 12-16 weeks | 0.8-1.0g/lb | Building muscle |
| Moderate Bulk | +20% | 1 lb/week | 8-12 weeks | 0.7-0.9g/lb | Maximizing gains |
📊 Practical Calorie Examples (2,500 TDEE)
Fat Loss Examples
Maintenance
Muscle Gain
Optimal Macronutrient Distribution
After determining your calorie needs, the next step is optimizing your macronutrient distribution. Research from the Journal of the International Society of Sports Nutrition provides evidence-based recommendations for different goals.
Protein
Essential for muscle maintenance and growth
- Cutting: 0.8-1.2g/lb
- Maintenance: 0.7-1.0g/lb
- Bulking: 0.7-1.0g/lb
- Calories: 4 per gram
Carbohydrates
Primary fuel for high-intensity exercise
- Athletes: 2-3g/lb
- Active: 1-2g/lb
- Sedentary: 0.8-1g/lb
- Calories: 4 per gram
Fats
Crucial for hormones and absorption
- Minimum: 0.25g/lb
- Optimal: 0.35g/lb
- Maximum: 0.45g/lb
- Calories: 9 per gram
Common TDEE Calculation Mistakes to Avoid
❌ Mistake #1: Overestimating Activity Level
Most people aren't as active as they think. Working out 3-4 times per week typically means "Moderately Active," not "Very Active." When in doubt, choose the lower activity level and adjust based on results over 2-3 weeks.
❌ Mistake #2: Not Accounting for Metabolic Adaptation
After dieting for 8-12 weeks, your metabolism can slow by 10-15%. This is why weight loss plateaus occur. Learn about reverse dieting to restore your metabolism.
❌ Mistake #3: Ignoring Body Composition
Two people of the same weight can have vastly different TDEEs based on muscle mass. More muscle = higher metabolism. If you know your body fat percentage, use the Katch-McArdle formula for better accuracy.
❌ Mistake #4: Not Tracking Consistently
Weekend calories count too! Many people eat well Monday-Friday but overeat on weekends, negating their deficit. Track everything for at least 2 weeks to find your true intake. Check our accuracy guide.
TDEE for Special Populations
Certain groups have unique calorie needs that standard calculators may not accurately capture. The World Health Organization provides specific guidelines for these populations.
🤰 Pregnancy & Breastfeeding
- • 1st trimester: No additional calories needed
- • 2nd trimester: +340 calories/day
- • 3rd trimester: +450 calories/day
- • Breastfeeding: +500 calories/day
- • Complete pregnancy guide →
👦 Teenagers & Children
- • Boys 14-18: 2,400-3,200 calories
- • Girls 14-18: 2,000-2,400 calories
- • Growth spurts: +10-15% increase
- • Athletic teens: +500-1,000 calories
- • Never restrict during growth periods
👴 Seniors (60+)
- • BMR decreases 2-3% per decade after 30
- • Focus on protein: 1.2-1.5g/kg
- • Account for reduced activity
- • Monitor muscle mass closely
- • Adjust for medications
🏃 Athletes & Military
- • Endurance athletes: 3,000-5,000+ calories
- • Strength athletes: 2,500-4,000 calories
- • Military training: 3,500-4,500 calories
- • Competition prep varies widely
- • Recovery periods need adjustment
Scientific Evidence & Research
Our TDEE calculator is based on extensive peer-reviewed research. Here are key studies supporting our methodology:
📚 Key Research Studies
- • Mifflin et al. (1990): "A new predictive equation for resting energy expenditure in healthy individuals" - PubMed
- • Frankenfield et al. (2005): "Comparison of predictive equations for resting metabolic rate" - Validated Mifflin-St Jeor as most accurate
- • Hall et al. (2012): "Energy balance and its components" published in NIH
- • Pontzer et al. (2021): "Daily energy expenditure through the human life course" - Science journal study on 6,400+ subjects
- • Rosenbaum & Leibel (2010): "Adaptive thermogenesis in humans" - International Journal of Obesity
Advanced TDEE Concepts
🔄 Metabolic Flexibility
Your body's ability to switch between burning carbs and fats for fuel affects your TDEE. Training in different states (fed vs. fasted) can improve metabolic flexibility.
- • Improves with varied training
- • Enhanced by intermittent fasting
- • Affects daily energy expenditure
🌡️ Adaptive Thermogenesis
Your body adapts to chronic calorie restriction by reducing metabolic rate beyond what's expected from weight loss alone.
- • Can reduce TDEE by 10-15%
- • Reversible with diet breaks
- • More pronounced in lean individuals
💪 Body Recomposition
Building muscle while losing fat at maintenance calories. Learn more in our complete recomp guide.
- • Best for beginners
- • Requires high protein (1g/lb)
- • Slower but sustainable
📊 Energy Flux
Higher energy flux (eating and burning more calories) at the same net balance can improve body composition and health markers.
- • Eat 3000, burn 3000 > Eat 2000, burn 2000
- • Improves nutrient partitioning
- • Better metabolic health
How to Track and Adjust Your TDEE
TDEE calculators provide estimates. To find your actual TDEE, you need to track your intake and weight changes over time.
📝 The 2-Week TDEE Test Protocol
- Week 1-2: Eat exactly at your calculated TDEE every day. Track everything precisely using a food scale.
- Daily: Weigh yourself at the same time (morning, after bathroom, before eating).
- Calculate: Average your weight from days 1-3 and days 12-14.
- Adjust:
- • Lost weight = Real TDEE is higher, add 100-200 calories
- • Gained weight = Real TDEE is lower, subtract 100-200 calories
- • Maintained = You found your true TDEE!
- Repeat: Test for another 2 weeks with adjusted calories if needed.
💡 For detailed tracking strategies, read our TDEE accuracy guide.
Best Apps and Tools for TDEE Tracking
📱 Calorie Tracking Apps
- • MyFitnessPal: 14M+ foods
- • Cronometer: Micronutrients
- • Lose It!: Barcode scanner
- • MacroFactor: Adaptive TDEE
- • FatSecret: Free option
- • Yazio: EU-focused
⌚ Activity Trackers
- • Apple Watch: ±15% accuracy
- • Fitbit Charge: Sleep tracking
- • Garmin Fenix: Athletes
- • WHOOP: Recovery HRV
- • Oura Ring: Sleep focus
- • Polar: Heart rate zones
⚖️ Body Composition
- • DEXA Scan: ±2% accuracy
- • BodPod: ±3% accuracy
- • InBody: Gym standard
- • Withings Scale: BF tracking
- • Calipers: DIY method
- • Ultrasound: Research grade
🧮 Calculator Tools
📊 Tool Accuracy Comparison
| Tool Category | TDEE Accuracy | Cost Range | Convenience | Best Use |
|---|---|---|---|---|
| Indirect Calorimetry | ±5% | $150-300 | Low | Gold standard |
| Metabolic Testing | ±8% | $75-150 | Medium | Baseline testing |
| Smart Scales | ±15% | $50-200 | High | Daily tracking |
| Fitness Trackers | ±20% | $100-400 | High | Activity monitoring |
| Calculator Formulas | ±10% | Free | Very High | Starting point |
| Food Tracking Apps | ±25%* | $0-120/year | Medium | Intake tracking |
*Depends on user accuracy in logging. Professional guidance recommended for medical conditions.
Frequently Asked Questions About TDEE
What is the most accurate TDEE formula?
The Mifflin-St Jeor equation is considered the most accurate for the general population with a ±10% error margin. However, if you know your body fat percentage, the Katch-McArdle formula is more precise at ±8% error. A 2005 study in the Journal of the American Dietetic Association validated Mifflin-St Jeor as superior to Harris-Benedict.
For best results, use any formula as a starting point and adjust based on real-world results over 2-3 weeks.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10 pounds of weight change or when your activity level significantly changes. During weight loss, your TDEE decreases approximately 50-75 calories per 10 pounds lost due to reduced body mass and metabolic adaptation.
Also recalculate if you've been dieting for more than 12 weeks, as metabolic adaptation can reduce your TDEE by 10-15% beyond what's expected from weight loss alone.
Why am I not losing weight eating below my TDEE?
Common reasons include: underestimating food intake (studies show people underreport by 20-40%), overestimating activity level, water retention masking fat loss, metabolic adaptation from prolonged dieting, or medical conditions affecting metabolism.
Solution: Track everything meticulously for 2 weeks, use a food scale, account for cooking oils and condiments, and ensure you're using the correct activity multiplier. If still no loss after accurate tracking, reduce calories by 100-200.
Should I eat back exercise calories?
If you're using the TDEE method, no - exercise is already included in your activity multiplier. Eating back exercise calories would be double-counting. Only eat them back if you're using the BMR + exercise method or if you did significantly more activity than usual.
Note: Fitness trackers often overestimate calories burned by 20-50%. If you do eat exercise calories back, only eat 50-70% of what devices report.
Is TDEE the same as maintenance calories?
Yes, TDEE equals maintenance calories - the amount you need to maintain your current weight. However, your "true" maintenance might differ from calculated TDEE due to individual metabolic variations, gut bacteria differences, NEAT tendencies, and hormonal factors.
Always verify your maintenance through real-world testing: eat at calculated TDEE for 2-3 weeks and monitor weight changes.
Can I build muscle and lose fat at the same time?
Yes, body recomposition is possible, especially for beginners (first year of training), those returning after a break, people with higher body fat (>20% men, >28% women), and when eating at maintenance with high protein (1g/lb bodyweight).
Advanced trainees typically need to choose between cutting and bulking phases. Learn more in our complete recomposition guide.
How does age affect TDEE?
TDEE decreases approximately 2-3% per decade after age 30 due to muscle loss (sarcopenia) and reduced activity. By age 70, your TDEE might be 20-25% lower than at 30. However, resistance training can minimize this decline.
The Mifflin-St Jeor formula accounts for age, but older adults should also focus on maintaining muscle mass through protein intake (1.2-1.5g/kg) and strength training.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic survival - breathing, circulation, cell production. TDEE includes BMR plus all activity: exercise (EAT), daily movement (NEAT), and food digestion (TEF). TDEE is typically 1.2-2.4 times higher than BMR depending on activity level.
Example: If BMR = 1,500 calories and you're moderately active (×1.55), your TDEE = 2,325 calories.
How accurate are fitness tracker calorie estimates?
Fitness trackers typically overestimate calories burned by 15-50%. Heart rate monitors are most accurate (±10-15%), followed by accelerometer-based devices (±20-30%). The least accurate are gym machines (±30-50% error).
Best practice: Use trackers for relative comparisons and trends, not absolute calorie counts. Rely on the scale and measurements to verify if you're in the correct deficit or surplus.
Should my TDEE be different on rest days?
Your actual TDEE is lower on rest days (by 200-500 calories depending on usual training intensity). However, most people find it easier to eat the same calories daily. The weekly average is what matters for weight change.
Advanced option: Calorie cycle with more calories on training days and fewer on rest days while maintaining the same weekly total. This can improve performance and recovery.
Complete Calculator Suite
Macro Calculator
Calculate optimal protein, carbs, and fat ratios for your goals. Get personalized macro splits for cutting, bulking, or maintenance.
Deficit Calculator
Find your optimal calorie deficit for safe, sustainable weight loss. Includes plateau-breaking strategies and metabolic adaptation fixes.
BMI Calculator
Calculate your Body Mass Index and understand its limitations. Learn about better alternatives like body fat percentage and FFMI.
Protein Calculator
Optimize protein intake for muscle building, fat loss, or athletic performance. Get personalized recommendations by goal and body weight.
Body Fat Calculator
Measure body composition with multiple methods. Visual guides, measurement techniques, and health ranges for men and women.
Bulking Calculator
Strategic muscle building with lean bulk protocols. Minimize fat gain while maximizing muscle growth with evidence-based strategies.
Cutting Calculator
Complete fat loss guide with deficit calculations, muscle preservation strategies, and contest prep protocols for optimal results.
Hydration Calculator
Calculate optimal daily water intake based on weight, activity, and climate. Includes hydration strategies for athletes and active individuals.
📊 Most Popular Calculator Combinations
🔥 Weight Loss Stack
- 1. TDEE Calculator
- 2. Cutting Calculator
- 3. Protein Calculator
- 4. Body Fat Tracker
💪 Muscle Building Stack
- 1. TDEE Calculator
- 2. Bulking Calculator
- 3. Macro Calculator
- 4. Protein Calculator
⚖️ Health Monitoring
- 1. BMI Calculator
- 2. Body Fat Calculator
- 3. TDEE Calculator
- 4. Hydration Calculator
💡 Expert Tips for TDEE Success
For Weight Loss
- ✓ Start with a 20% deficit, not more
- ✓ Prioritize protein (0.8-1.2g/lb)
- ✓ Take diet breaks every 8-12 weeks
- ✓ Don't cut calories below BMR
- ✓ Track measurements, not just weight
For Muscle Gain
- ✓ Surplus of 200-500 calories max
- ✓ Gain 0.5-1 lb per week maximum
- ✓ Progressive overload is essential
- ✓ Sleep 7-9 hours for recovery
- ✓ Consider mini cuts every 12-16 weeks
For Maintenance
- ✓ Allow ±3 lbs weight fluctuation
- ✓ Focus on performance goals
- ✓ Perfect time for recomposition
- ✓ Build sustainable habits
- ✓ Practice intuitive eating gradually
For Accuracy
- ✓ Use a food scale, not cups/spoons
- ✓ Log before eating, not after
- ✓ Track oils, sauces, and drinks
- ✓ Be honest about activity level
- ✓ Adjust based on 2-week averages
Medical Disclaimer & Professional Advice
This TDEE calculator provides estimates for educational purposes only. Individual metabolism can vary by ±20% from calculated values. Factors including genetics, medical conditions, medications, sleep quality, stress levels, and gut microbiome all influence your actual TDEE.
Always consult with qualified healthcare providers before making significant dietary changes, especially if you have: diabetes, thyroid disorders, PCOS, heart conditions, eating disorder history, or are pregnant/breastfeeding. The information provided here should not replace professional medical advice.
For personalized nutrition planning, consider working with a registered dietitian who can account for your individual health status, medications, and specific goals. Find certified professionals through the Academy of Nutrition and Dietetics.