Calorie Calculator
Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities. Use our free calculator to find your TDEE and plan your nutrition for weight loss, maintenance, or muscle gain.
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Enter your details and press Calculate
TDEE Formula – Calculate It Yourself
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that matches your lifestyle.
Calculate Your BMR
Use the Mifflin-St Jeor Equation:
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Multiply by Activity Level
Choose your activity multiplier:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
Example Calculation
35-year-old man, 180 lbs (81.6 kg), 5’10” (177.8 cm), Moderately Active
Step 1: BMR = (10 × 81.6) + (6.25 × 177.8) – (5 × 35) + 5
BMR = 816 + 1111.25 – 175 + 5 = 1,757 calories/day
Step 2: TDEE = 1,757 × 1.55 = 2,724 calories/day
Conversions:
- Weight: lbs ÷ 2.205 = kg
- Height: (ft × 30.48) + (in × 2.54) = cm
Activity Multipliers – Find Your Level
Choose the activity multiplier that best describes your daily routine to calculate your TDEE accurately.
| Activity Level | Description | Multiplier | Example |
|---|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 | Office worker, no exercise |
| Lightly Active | Light exercise 1–3 days/week | 1.375 | Walking, light gym sessions |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 | Regular gym, 45–60 min sessions |
| Very Active | Hard exercise 6–7 days/week | 1.725 | Athlete, daily intense training |
| Extra Active | Very hard exercise, physical job, or training twice a day | 1.9 | Construction worker + athlete |
Example: If your BMR is 1,800 and you’re moderately active, your TDEE = 1,800 × 1.55 = 2,790 calories/day to maintain your weight.
TDEE Goals – Weight Loss, Maintenance & Gain
Once you know your TDEE, adjust your daily calorie intake based on your goal:
| Goal | Calorie Adjustment | Weekly Result |
|---|---|---|
| Weight Loss | TDEE – 500 calories/day | Lose ~1 lb per week |
| Weight Maintenance | TDEE (no change) | Maintain current weight |
| Weight Gain | TDEE + 500 calories/day | Gain ~1 lb per week |
Note: A 500-calorie daily deficit or surplus typically results in about 1 lb of weight change per week. Individual results may vary.
Medical Disclaimer: This TDEE calculator and the information provided are for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any diet or exercise program. Individual calorie needs may vary based on genetics, body composition, and other health factors.
