TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day including exercise. Uses the Mifflin-St Jeor equation. See also Calorie Calculator and BMI Calculator.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. TDEE is the most important number for managing your weight — eat below it to lose weight, at it to maintain, or above it to gain weight. Unlike BMR, which only accounts for basic body functions, TDEE includes exercise, walking, and all daily movement.
TDEE Formula
TDEE = BMR × Activity Multiplier
BMR (Male) = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
BMR (Female) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Example (25-year-old male, 75kg, 178cm, moderately active)
BMR = (10 × 75) + (6.25 × 178) − (5 × 25) + 5 = 1,742.5
TDEE = 1,743 × 1.55 = 2,701 cal/day
TDEE by Activity Level
| Activity Level | Multiplier | Example TDEE (BMR 1700) |
|---|---|---|
| Sedentary | 1.2 | 2,040 cal |
| Lightly Active | 1.375 | 2,338 cal |
| Moderately Active | 1.55 | 2,635 cal |
| Very Active | 1.725 | 2,933 cal |
| Extra Active | 1.9 | 3,230 cal |
Frequently Asked Questions
What is the difference between TDEE and BMR?
BMR is the calories burned at complete rest — just to keep your organs functioning. TDEE adds all physical activity on top of BMR. TDEE is always higher than BMR and is the number you should use for diet planning.
How do I use TDEE for weight loss?
Eat 500 calories below your TDEE for approximately 0.5 kg (1 lb) of weight loss per week. A 250-calorie deficit produces slower but more sustainable results. Never go below 1,500 cal/day (men) or 1,200 cal/day (women) without medical supervision.
How accurate is TDEE calculation?
TDEE estimates are accurate to within 10-15% for most people. Use the result as a starting point, then adjust based on real-world results over 2-4 weeks. If you are not losing or gaining weight as expected, adjust by 100-200 calories.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, your TDEE already accounts for it — no need to eat back exercise calories separately. If you used "Sedentary" and exercise on top, you may need to add some calories on workout days.
Solved Examples
Example 1: TDEE for a Sedentary Office Worker (Male, 30, 78 kg, 176 cm)
Solution:
Step 1: BMR = (10 × 78) + (6.25 × 176) − (5 × 30) + 5
Step 2: BMR = 780 + 1100 − 150 + 5 = 1,735 cal/day
Step 3: Activity multiplier = 1.2 (sedentary, desk job)
Step 4: TDEE = 1,735 × 1.2 = 2,082 cal/day
Answer: TDEE = 2,082 cal/day to maintain weight
Example 2: TDEE for a Very Active Female Athlete (25, 62 kg, 168 cm)
Solution:
Step 1: BMR = (10 × 62) + (6.25 × 168) − (5 × 25) − 161
Step 2: BMR = 620 + 1050 − 125 − 161 = 1,384 cal/day
Step 3: Activity multiplier = 1.725 (hard exercise 6-7 days/week)
Step 4: TDEE = 1,384 × 1.725 = 2,387 cal/day
Answer: TDEE = 2,387 cal/day. Cutting at −500: 1,887 cal/day.
Example 3: Comparing Sedentary vs Active TDEE (Same Person)
Solution:
Male, 28 years, 75 kg, 178 cm
BMR = (10×75) + (6.25×178) − (5×28) + 5 = 750 + 1112.5 − 140 + 5 = 1,728
Sedentary TDEE: 1,728 × 1.2 = 2,074 cal/day
Moderately Active TDEE: 1,728 × 1.55 = 2,678 cal/day
Extra Active TDEE: 1,728 × 1.9 = 3,283 cal/day
Difference (sedentary to extra active): 3,283 − 2,074 = 1,209 cal/day
Answer: Exercise can increase daily calorie needs by over 1,200 calories
Example 4: Bulking Calories with Macros (Male, 22, 68 kg, 175 cm, moderately active)
Solution:
BMR = (10×68) + (6.25×175) − (5×22) + 5 = 680 + 1093.75 − 110 + 5 = 1,669
TDEE = 1,669 × 1.55 = 2,587 cal/day (maintenance)
Bulking (+500): 2,587 + 500 = 3,087 cal/day
Macros at 3,087 cal: Protein (30%) = 231g, Carbs (40%) = 309g, Fat (30%) = 103g
Answer: Bulking target = 3,087 cal/day (231g protein, 309g carbs, 103g fat)
Practice Questions
Q1: A 35-year-old lightly active woman (58 kg, 160 cm) wants to lose 0.5 kg/week. What should she eat?
Answer: BMR = (10×58)+(6.25×160)−(5×35)−161 = 580+1000−175−161 = 1,244. TDEE = 1,244 × 1.375 = 1,711. Cut: 1,711 − 500 = 1,211 cal/day (near minimum, suggest −250 deficit instead = 1,461).
Q2: Two brothers have the same height and weight (80 kg, 180 cm) but are ages 20 and 45. TDEE difference?
Answer: BMR difference = 5 × (45−20) = 125 cal. At moderate activity: 125 × 1.55 = 194 fewer calories for the older brother.
Q3: Someone loses 10 kg (from 85 to 75 kg). How does their TDEE change (male, 30, 175 cm, moderate)?
Answer: Old BMR: (10×85)+(6.25×175)−(5×30)+5 = 1,799. New BMR: (10×75)+same = 1,699. TDEE change: (1,799−1,699) × 1.55 = 155 fewer cal/day needed.
Q4: A man eats 2,500 cal daily and his TDEE is 2,800. How long to lose 5 kg?
Answer: Daily deficit = 300 cal. To lose 5 kg (38,500 cal): 38,500 ÷ 300 = 128 days (about 18 weeks / 4.5 months).
Q5: Why does TDEE differ between men and women with the same stats?
Answer: The Mifflin-St Jeor formula adds +5 for males and subtracts −161 for females, a 166-calorie BMR difference. This accounts for men having more lean muscle mass on average, which burns more calories at rest.
Common Mistakes to Avoid
The most dangerous TDEE mistake is using your maintenance calories as your weight loss target — eating at TDEE maintains weight, it does not cause loss. You must eat below TDEE to lose weight. Equally common is failing to adjust TDEE as your weight changes: after losing 10 kg, your BMR drops by approximately 100 calories, meaning your old deficit no longer works and weight loss stalls ("plateau"). Many people overestimate their activity level — unless you exercise intensely 6-7 days per week AND have a physically demanding job, you are likely not "Extra Active." Most gym-goers should select "Moderately Active" at most. Another error is double-counting exercise: if your TDEE already includes your workout routine via the activity multiplier, eating back exercise calories on top creates a surplus. Finally, people often apply TDEE for weight loss without adequate protein (at least 1.6g/kg), which causes muscle loss alongside fat loss and further reduces BMR.
Key Takeaways
- TDEE = BMR × Activity Multiplier. It represents your total daily calorie burn including all movement and exercise.
- The difference between sedentary (1.2) and extra active (1.9) can be over 1,200 calories per day for the same person.
- Recalculate TDEE after every 5-10 kg change — your calorie needs decrease as you lose weight.
- For weight loss, eat 250-500 calories below TDEE. For muscle gain, eat 250-500 above TDEE with adequate protein.
- Age reduces BMR by 5 calories per year — a 50-year-old needs about 125 fewer daily calories than a 25-year-old with the same body.
- TDEE is an estimate (about 10-15% accuracy). Use it as a starting point, then adjust based on real-world results over 2-4 weeks.