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TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the estimated number of calories you burn each day when you combine your Basal Metabolic Rate (BMR) with your physical activity level. Knowing your TDEE is the foundation for any nutrition plan — whether your goal is fat loss, muscle gain, or weight maintenance.

Reviewed by GetHealthyCalculators Editorial Team · Updated April 14, 2026

Quick Answer

Most adults burn 1,800–3,000 calories per day. Your TDEE equals your BMR multiplied by an activity factor (1.2–1.9).

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your details above to calculate your TDEE.

How the Formula Works

  1. Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.

    Males: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Females: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

  2. Select the activity multiplier that best matches your typical weekly activity.

    Sedentary = 1.2 | Lightly Active = 1.375 | Moderately Active = 1.55 | Very Active = 1.725 | Extremely Active = 1.9

  3. Multiply your BMR by the activity multiplier to get your TDEE.

    TDEE = BMR × Activity Multiplier

  4. Use your TDEE as a baseline for setting calorie goals — eat below it to lose weight or above it to gain weight.

Methodology & Sources

Reviewed and updated April 14, 2026 · Prepared by GetHealthyCalculators Editorial Team

This calculator estimates TDEE by pairing the Mifflin-St Jeor BMR equation (Mifflin et al., Am J Clin Nutr 1990) with Katch-McArdle style activity multipliers standardized in the dietetics literature. Frankenfield et al. (J Am Diet Assoc 2005) identified Mifflin-St Jeor as the most reliable predictive equation among non-obese and obese adults, with roughly 82% of estimates within ±10% of measured resting energy expenditure. Accuracy may differ for very lean athletes, individuals over 65, and people with thyroid disorders — always pair the estimate with a healthcare professional's review before setting aggressive calorie targets.

References

  • A new predictive equation for resting energy expenditure in healthy individuals (Mifflin MD et al., Am J Clin Nutr 1990;51:241–247) · American Journal of Clinical Nutrition
  • Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review (Frankenfield D et al., J Am Diet Assoc 2005;105:775–789) · Journal of the American Dietetic Association
  • A Biometric Study of Basal Metabolism in Man (Harris JA, Benedict FG, 1919) · Carnegie Institution of Washington
  • Nutrition and Athletic Performance — Joint Position Statement · Academy of Nutrition and Dietetics, Dietitians of Canada, and American College of Sports Medicine (2016)
  • Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids · Institute of Medicine / National Academies Press (2005)
  • Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans (Pontzer H et al., Curr Biol 2016;26:410–417) · Current Biology

Limitations

  • The Mifflin-St Jeor equation estimates BMR and may not reflect your exact metabolic rate.
  • Individual metabolism varies based on genetics, body composition, hormones, thyroid status, and medications.
  • Activity multipliers are approximations — actual energy expenditure depends on exercise intensity, duration, NEAT (non-exercise activity thermogenesis), and individual efficiency.
  • Recent research (Pontzer 2016) suggests humans partially compensate for exercise calories through reduced resting expenditure, meaning multipliers may overestimate true TDEE at high training volumes.
  • This tool does not individually model the thermic effect of food, which typically adds 8–15% depending on macronutrient composition.
  • Estimates are for generally healthy adults aged 18–65; children, pregnant or breastfeeding women, and people with metabolic disease need clinician-supervised assessment.

Frequently Asked Questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, combining your basal metabolic rate with the energy used during physical activity and digestion.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions like breathing and heart rate. TDEE adds the calories you burn through daily movement and exercise on top of your BMR.
Which activity level should I choose?
Choose Sedentary if you have a desk job and do little exercise. Lightly Active if you do light exercise 1-3 days per week. Moderately Active for moderate exercise 3-5 days. Very Active for hard exercise 6-7 days. Extremely Active for very intense training or a physically demanding job.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate predictive equations for estimating BMR in healthy adults. Studies show it is accurate within about 10% for most people, though individual variation exists.
How do I use my TDEE to lose or gain weight?
To lose weight, eat fewer calories than your TDEE (a caloric deficit). To gain weight, eat more than your TDEE (a caloric surplus). A moderate deficit or surplus of 250-500 calories per day is commonly recommended for sustainable results.
Should I recalculate my TDEE after losing weight?
Yes. As your body weight changes, your calorie needs usually change too. Recalculating every 5-10 pounds of weight change is a practical way to keep your target realistic.
Does TDEE already include my workouts?
Usually yes, if you choose an activity level that reflects your typical routine. You generally do not need to separately add exercise calories unless your training volume changes significantly from week to week.
Why do wearables (Apple Watch, Fitbit, Whoop) give a different TDEE?
Wearables estimate active calories from heart rate and motion and layer that on top of a separate BMR estimate. They are useful directional indicators but tend to overestimate expenditure by 15–30% in most validation studies — so treat any single source as an estimate, not truth.
Does TDEE change with age?
Yes. BMR declines roughly 1–2% per decade after age 20, driven mainly by loss of lean mass and reduced organ-level metabolism. Strength training and protein intake can help offset that decline.
When should I consult a clinician before using my TDEE?
If you have a thyroid disorder, diabetes, chronic kidney disease, a history of disordered eating, are pregnant or breastfeeding, or are over 65, discuss calorie targets with a registered dietitian or physician before relying on a calculator estimate.

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