TDEE Calculator
Total Daily Energy Expenditure (TDEE) is your BMR plus all the energy you use moving, working and exercising. It is your “maintenance” calories.
These health tools are still being tested and are updated regularly to give you a better experience. Results are estimates for information only — please confirm important results with a doctor. Read the medical disclaimer
TDEE Calculator
Next steps
- BMR CalculatorCalculate your Basal Metabolic Rate — the calories your body burns at complete rest.
- Daily Calorie CalculatorFind how many calories to eat each day to lose, keep or gain weight at a healthy pace.
- Calorie Burn CalculatorEstimate the calories you burn walking, running, cycling, yoga and other activities.
- Signs of Dehydration and How to Prevent Water Deficiency in the BodyHealth guide
About the TDEE Calculator
Eat at your TDEE to keep your weight steady, below it to lose weight and above it to gain. Fitness trackers estimate TDEE too, but the formula is a reliable starting point.
How to use the TDEE Calculator
- Enter sex, age, height and weight.
- Choose your activity level — think about a normal week, including work and exercise.
- Press Calculate to see your TDEE and how it changes across all activity levels.
Formula explained
TDEE = BMR × activity factor
BMR is calculated with the Mifflin–St Jeor equation. Activity factors: 1.2 (desk job, little exercise) · 1.375 (light exercise 1–3 days/week) · 1.55 (moderate, 3–5 days) · 1.725 (hard, 6–7 days) · 1.9 (physical job plus training).
Worked example: TDEE
Arjun, 28, 178 cm and 75 kg, exercises 3–5 days a week. BMR = 1,728 kcal; TDEE = 1,728 × 1.55 = 2,678 kcal/day. Eating about this much keeps his weight steady.
Important limitations
- Most people overestimate their activity; start with the lower level if unsure.
- Desk jobs with a single gym hour may still be “lightly active”.
- Not validated for pregnancy, breastfeeding or under-18s.
Frequently asked questions
How do I choose my activity level?
Be honest and pick the lower option if unsure — most people over-estimate. Count only planned exercise, not normal daily walking.
Does TDEE change over time?
Yes. It drops as you lose weight and as you age, so recalculate after every 4–5 kg change in weight.
What makes up TDEE?
About 60–70% is BMR, 10% is the energy used to digest food, and the rest is activity — both exercise and everyday movement like walking, standing and household work, which varies hugely between people.
How can I check if my TDEE estimate is right?
Eat a consistent amount for 2–3 weeks and weigh yourself regularly. If your weight stays stable, that intake is your real TDEE; if it changes, adjust by about 7,700 kcal per kg gained or lost over that time.
Sources
- FAO/WHO/UNU. Human energy requirements, 2004 (physical activity levels).
- Mifflin MD, St Jeor ST et al. Am J Clin Nutr 1990.
Medical disclaimer: These tools give general information and estimates only. They are not a diagnosis and do not replace advice from a qualified doctor. Always talk to your doctor about your results, and seek urgent medical help in an emergency. In an emergency call 112. Medical disclaimer · Terms of use · Privacy policy
