Complete Guide & Formula for TDEE (Total Daily Energy Expenditure)
Your TDEE is the total number of calories your body burns in a day, including your resting metabolism plus all activity and exercise. This TDEE calculator uses the Mifflin-St Jeor equation — widely considered the most accurate BMR formula for most adults — combined with an activity multiplier to estimate your maintenance calories. It doubles as a quick calorie deficit calculator for weight loss or a surplus guide for muscle gain.
💡 The Formula
BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. TDEE = BMR × activity multiplier.
Why TDEE Matters
- Weight loss: Eat below your TDEE (e.g. -500 kcal/day) for roughly 1 lb/week of fat loss.
- Weight gain: Eat above your TDEE (e.g. +500 kcal/day) to support muscle growth.
- Maintenance: Eating at your TDEE keeps your weight stable.
- 100% Free & Private: All math runs in your browser — no signup needed.
Activity Multipliers Used
| 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 plus daily training |
Step-by-Step Instructions
- Enter your age, gender, height (cm), and weight (kg).
- Select the activity level that best matches your typical week.
- Click ⚡ Calculate TDEE to see your maintenance calories.
- Review your BMR alongside deficit and surplus targets for weight loss or gain.
- Use 📋 Copy Summary to save your results or 🔗 Share to send this calculator to a friend.