TDEE Calculator
TDEE is the total calories your body burns daily including exercise. Know your TDEE and you know exactly how to eat for fat loss, maintenance, or muscle gain.
⚕️ Health Disclaimer: This calculator is for educational purposes only and is not a substitute for professional medical advice.
How It Works
Calculates your BMR using the Mifflin-St Jeor equation, then multiplies by an activity factor for total daily calorie burn.
Formula
BMR (men): 10W + 6.25H − 5A + 5
BMR (women): 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Factor (1.2–1.9)
Example
30-year-old woman, 65 kg, 165 cm, moderately active:
BMR = 1,464. TDEE = 1,464 × 1.55 = 2,269 kcal/day
When to Use This Calculator
Use TDEE as the foundation for any diet plan. Eat at TDEE to maintain, 300–500 below for fat loss, 200–300 above for muscle building.
Common Mistakes to Avoid
- Overestimating activity — most people should use Sedentary or Lightly Active.
- Not recalculating as weight changes — TDEE decreases with weight loss.
- Confusing BMR with TDEE — BMR is rest-only; TDEE includes all activity.
Frequently Asked Questions
BMR vs TDEE?
BMR = calories at complete rest. TDEE adds daily activity on top of BMR. Eat at TDEE to maintain weight.
Caloric deficit for weight loss?
300–500 calories/day below TDEE = 0.5–1 lb/week fat loss, which is sustainable.
Why do calculators differ?
Different BMR formulas (Mifflin-St Jeor vs Harris-Benedict) and activity multipliers produce different results.
Does TDEE include workout calories?
Yes — the activity multiplier accounts for exercise. Do not add exercise calories on top.
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Last Updated: July 4, 2026