TDEE Calculator
Use this free TDEE calculator to estimate your daily calorie needs based on your age, gender, height, weight, and activity level. Helpful for weight maintenance, weight loss, or weight gain planning.
Calculate Your Daily Calories
Enter your details to estimate how many calories you may burn per day.
Free TDEE Calculator
A TDEE calculator estimates your Total Daily Energy Expenditure. This is the number of calories your body may burn in a full day, including basic body functions, daily movement, exercise, and activity.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is your estimated daily calorie burn after your activity level is added to your BMR. Your TDEE can help you plan calories for maintaining weight, losing weight, or gaining weight.
TDEE Formula Used in This Calculator
This calculator first estimates BMR using the Mifflin-St Jeor equation, then multiplies it by your selected activity factor.
Step 1: Estimate BMR
BMR = 10W + 6.25H - 5A + gender value
Step 2: Estimate TDEE
TDEE = BMR × Activity Factor
Activity Level Chart
| Activity Level | Multiplier | Meaning |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days per week |
| Moderately Active | 1.55 | Exercise 3–5 days per week |
| Very Active | 1.725 | Hard exercise 6–7 days per week |
| Extra Active | 1.9 | Intense training or physically demanding job |
How to Use Your TDEE Result
Your TDEE is usually the estimated calorie intake needed to maintain your current weight. Eating fewer calories than your TDEE may support weight loss, while eating more calories than your TDEE may support weight gain. Changes should be gradual and safe.
TDEE for Weight Loss
For weight loss, many people use a moderate calorie deficit instead of extreme dieting. A smaller deficit may be easier to maintain and may help reduce the risk of low energy, cravings, and muscle loss.
TDEE for Weight Gain
For weight gain or muscle-building goals, a controlled calorie surplus may be used. Combining enough calories with protein intake, resistance training, and proper sleep can support healthier progress.
Why TDEE Is Only an Estimate
TDEE calculators cannot measure your exact metabolism. Your real daily calorie burn can change because of body composition, exercise intensity, non-exercise movement, medical conditions, hormones, medicines, stress, sleep, and diet history.
Important Health Disclaimer
This TDEE calculator is for educational use only. It is not medical advice, diagnosis, or treatment. If you have diabetes, thyroid disease, kidney disease, pregnancy, breastfeeding, eating disorder history, or any medical condition, speak with a qualified healthcare provider before changing your calorie intake.
TDEE Calculator FAQs
What is TDEE?
TDEE means Total Daily Energy Expenditure. It estimates how many calories your body burns in one day, including resting metabolism and activity.
Is TDEE the same as BMR?
No. BMR is calories burned at rest. TDEE includes BMR plus calories burned from daily activity, movement, and exercise.
Can I use TDEE for weight loss?
Yes, TDEE can help estimate calorie intake for weight loss. Eating below your estimated TDEE may create a calorie deficit, but changes should be safe and realistic.
Can I use TDEE for weight gain?
Yes. Eating slightly above your estimated TDEE may help with weight gain, especially when combined with strength training and enough protein.
Is this TDEE calculator accurate?
It gives an estimate. Actual daily calorie needs can vary based on body composition, hormones, medical conditions, medicines, sleep, stress, and daily activity.