TDEE Calculator
Find your Total Daily Energy Expenditure — the exact number of calories you burn per day once activity is factored in. Built on the Mifflin-St Jeor equation.
Biometric Input
Mifflin-St Jeor equation + activity multiplier
Awaiting your metrics
Enter your details and hit Calculate to reveal your daily calorie burn.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a full day, including everything: staying alive at rest, digesting food, and every step, chore, and workout you do.
TDEE is calculated by taking your BMR (Basal Metabolic Rate — calories burned at complete rest) and multiplying it by an activity factor:
TDEE = BMR × Activity Multiplier
This calculator uses the Mifflin-St Jeor equation to find your BMR first, then applies your activity level to give you an accurate TDEE.
TDEE vs. BMR — What's the Difference?
| Term | What It Measures |
|---|---|
| BMR | Calories burned at complete rest — your energy floor |
| TDEE | BMR plus all daily activity — what you actually burn each day |
TDEE is always higher than BMR, since it accounts for movement on top of your resting energy needs. When setting a calorie target for weight loss, maintenance, or muscle gain, TDEE is the number to use — not BMR.
Activity Multipliers Used in This Calculator
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little or no exercise, desk job |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week |
| Moderately Active | × 1.55 | Moderate exercise 3–5 days/week |
| Very Active | × 1.725 | Hard exercise 6–7 days/week |
| Extremely Active | × 1.9 | Physical job or twice-daily training |
How to Use Your TDEE
- Weight loss: Eat 300–500 calories below your TDEE for a sustainable deficit.
- Maintenance: Eat at your TDEE to hold your current weight steady.
- Muscle gain: Eat 200–500 calories above your TDEE, paired with resistance training.
Want the full breakdown of how BMR and TDEE relate, including a worked example? Read our complete guide to BMR vs. TDEE.
Frequently Asked Questions
Is TDEE the same as maintenance calories?
Yes. TDEE and "maintenance calories" refer to the same number — the calories you'd need to eat daily to keep your weight stable.
Why is my TDEE so much higher than my BMR?
Because TDEE includes everything BMR doesn't — walking, working, exercising, and digesting food. For most people, activity and digestion add 20–90% on top of BMR, depending on how active they are.
Can I use this TDEE calculator for weight loss?
Yes. Once you have your TDEE, eat 300–500 calories below it for a steady, sustainable weight loss rate of roughly 0.5–1 lb (0.25–0.5 kg) per week.
Just want your BMR?
If you'd rather start from Basal Metabolic Rate directly, use our main calculator.