Free TDEE Calculator
Find out how many calories your body burns every day — in 30 seconds. Science-backed. No sign-up needed.
TDEE Explained
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) — the energy you need at complete rest — with the calories burned through physical activity, digestion, and daily movement. Knowing your TDEE is the foundation of any effective nutrition plan, whether you want to lose fat, build muscle, or maintain your weight.
The Formula: Mifflin-St Jeor Equation
TDEE = BMR × Activity Factor
Mifflin-St Jeor BMR Formula:
BMRmale = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMRfemale = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Activity Factor Reference Table
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job. You spend most of the day sitting. |
| Light | 1.375 | Light exercise or sports 1–3 days per week. E.g. casual walking, light yoga. |
| Moderate | 1.55 | Moderate exercise 3–5 days per week. E.g. jogging, cycling, swimming. |
| Heavy | 1.725 | Hard exercise 6–7 days per week. E.g. intense weightlifting, HIIT, sports training. |
| Athlete | 1.9 | Very hard exercise, training twice per day, or a physically demanding job. |
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in one day, including your basal metabolic rate, physical activity, and the thermic effect of food. Your TDEE determines how many calories you need to eat to maintain, lose, or gain weight.
How is TDEE calculated?
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor that reflects your exercise habits. The formula is: TDEE = BMR × Activity Factor. This calculator uses the Mifflin-St Jeor equation because it is considered the most accurate BMR formula by modern nutrition research.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while completely at rest. TDEE includes your BMR plus all additional calories burned through exercise, walking, digestion, and daily activities. BMR typically accounts for 60–75% of your TDEE.
How do I choose my activity level?
Choose Sedentary if you have a desk job and do little to no exercise. Choose Light if you exercise 1–3 times per week. Choose Moderate if you exercise 3–5 times per week at a moderate intensity. Choose Heavy if you do intense exercise 6–7 days per week. Choose Athlete if you train twice daily or have a physically demanding job. When in doubt, it's better to slightly underestimate your activity level.