TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn each day — and see targets for losing, maintaining, or gaining weight.
| Goal | Calories/day |
|---|---|
| Lose weight (−20%) | 2,150 |
| Mild loss (−10%) | 2,420 |
| Maintain | 2,690 |
| Mild gain (+10%) | 2,960 |
| Gain weight (+20%) | 3,230 |
TDEE = BMR (Mifflin–St Jeor) × activity factor. Estimates only; actual needs vary. Not medical advice.
How to use this calculator
Enter your sex, age, height, and weight, then choose your activity level. You'll get your BMR, your TDEE (maintenance calories), and a table of daily calorie targets for different goals.
How TDEE works
Your body burns calories even at rest — that's your BMR. Add the energy used for daily movement and exercise and you get your TDEE. Eat at TDEE to maintain, below it to lose, and above it to gain. The calculator uses the well-regarded Mifflin–St Jeor equation.
Worked example
A 30-year-old man, 5'10", 170 lbs, training moderately, has a BMR around 1,650 and a TDEE near 2,560 calories. To lose weight he'd target roughly 2,050 calories a day.
Estimates for general fitness use, not medical advice.
Frequently asked questions
What is TDEE?
TDEE — Total Daily Energy Expenditure — is the total number of calories you burn in a day, including your resting metabolism plus activity. Eating at your TDEE maintains your weight.
How is TDEE calculated?
First your BMR (resting calories) is estimated with the Mifflin–St Jeor equation, then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active) to account for movement and exercise.
How many calories should I eat to lose weight?
A common approach is eating 10–20% below your TDEE for steady fat loss. The goal table above shows calorie targets for losing, maintaining, and gaining.
What's the difference between BMR and TDEE?
BMR is what you'd burn at complete rest. TDEE includes everything else — daily movement, exercise, and digestion — so it's always higher than BMR.