TDEE Calculator 2025

Enter Your Details

Unit System

Gender

Age (years)

Weight (kg)

Height (cm)

Activity Level

Your Goal

Your Daily Energy Needs

Your TDEE (Total Daily Energy Expenditure)

2,507

calories/day

Target Daily Calories for Your Goal

2,5070 cal

🔥 Your BMR (Basal Metabolic Rate)

Mifflin-St JeorMost Accurate1,618 cal

Harris-Benedict1,672 cal

Katch-McArdle1,580 cal

BMR = Calories burned at complete rest (just to stay alive)

Recommended Daily Macros

Protein

112g(448 cal)

Carbs

358g(1432 cal)

Fat

70g(627 cal)

Calories by Activity Level

Sedentary

1,941

Little or no exercise, desk job

Lightly Active

2,224

Light exercise 1-3 days/week

Moderately Active

2,507

Moderate exercise 3-5 days/week

Very Active

2,790

Hard exercise 6-7 days/week

Extremely Active

3,073

Very hard exercise, physical job

💡 Understanding TDEE

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including all activities. It's your BMR (calories at rest) multiplied by your activity factor.

Formula: TDEE = BMR × Activity Multiplier

How to Use TDEE?

• Lose Weight: Eat 300-500 calories below TDEE
• Maintain Weight: Eat at TDEE
• Gain Muscle: Eat 300-500 calories above TDEE
• Track Progress: Adjust every 2-4 weeks

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor.

Formula:

TDEE = BMR × Activity Multiplier

How to Use TDEE

1Calculate your TDEE using this calculator
2For weight loss: Eat 300-500 calories below TDEE
3For maintenance: Eat at your TDEE
4For muscle gain: Eat 300-500 calories above TDEE
5Track progress and recalculate every 4-6 weeks

Activity Level Multipliers

Sedentary

×1.2

Desk job, little exercise

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 + hard exercise

Calorie Adjustment for Goals

🔻 Weight Loss

• Slow: TDEE - 250 cal (0.25 kg/week)
• Moderate: TDEE - 500 cal (0.5 kg/week)
• Aggressive: TDEE - 750 cal (0.75 kg/week)
⚠️ Don't go below 1200 cal (F) / 1500 cal (M)

⚖️ Maintenance

• Eat at your TDEE
• Weight stays stable
• Great for body recomposition
• Adjust if weight changes ±1 kg

🔺 Muscle Gain

• Lean bulk: TDEE + 250 cal
• Standard bulk: TDEE + 500 cal
• Aggressive: TDEE + 750 cal
💪 Combine with strength training

Frequently Asked Questions

What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including all activities. It's crucial for weight management because: eating below TDEE causes weight loss, eating at TDEE maintains weight, and eating above TDEE causes weight gain. Knowing your TDEE helps you set accurate calorie targets.

What's the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to keep your body functioning (breathing, circulation, etc.). TDEE includes BMR plus all your daily activities and exercise. TDEE = BMR × Activity Multiplier. Your BMR is typically 60-75% of your TDEE.

Which TDEE formula is most accurate?

The Mifflin-St Jeor equation (1990) is considered most accurate for most adults. Studies show it's within 10% of actual measured values for most people. Harris-Benedict (1919) tends to slightly overestimate, while Katch-McArdle requires knowing your body fat percentage for best accuracy.

How should I use TDEE for weight loss?

For sustainable weight loss, eat 300-500 calories below your TDEE (this creates a 0.25-0.5 kg/week loss). For faster loss, some people go 500-750 below, but don't go below 1200 calories (women) or 1500 (men) without medical supervision. Track your weight weekly and adjust if needed.

How accurate is the activity level selection?

Activity level is the biggest source of error in TDEE calculations. Most people overestimate their activity. 'Sedentary' includes desk jobs even with light walking. 'Lightly Active' means dedicated exercise 1-3 times/week. Be honest with your selection, and if you're not losing weight, try selecting a lower activity level.

Do I need to recalculate TDEE as I lose weight?

Yes! As you lose weight, your TDEE decreases because your body requires less energy to function. Recalculate every 5-10 kg lost, or every 4-6 weeks. Also, after prolonged dieting, consider 'diet breaks' at maintenance calories to prevent metabolic adaptation.