TDEE Calculator: How to Calculate Your Total Daily Energy Expenditure

The single most important number in nutrition? Your TDEE. It's the foundation of every successful diet I've ever seen — and every failed diet too (they just got the number wrong).

I've calculated TDEE for over 2,000 clients. The ones who nail this number lose weight. The ones who guess? They bounce between "eating too little to function" and "why isn't this working?"

Calculate Your Daily Calorie Burn

Use our free TDEE calculator below to instantly determine how many calories you burn each day based on your stats and activity level.

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. A moderately active 30-year-old man (5'10", 180 lbs) burns approximately 2,700 calories daily, while a lightly active 30-year-old woman (5'5", 150 lbs) burns around 2,000 calories. Knowing your TDEE is essential for weight loss, weight gain, or maintaining your current weight.

Tip

Your TDEE is your "maintenance calories" - the amount you need to eat to stay at your current weight. Eat below this to lose weight, above this to gain weight.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure - the total calories you burn in a day through all activities. According to research published in the Journal of the Academy of Nutrition and Dietetics, TDEE consists of four components:

The Four Components of TDEE

Component	Description	% of TDEE
BMR (Basal Metabolic Rate)	Calories burned at complete rest for basic functions	60-70%
NEAT (Non-Exercise Activity)	Daily movement like walking, fidgeting, standing	15-30%
TEF (Thermic Effect of Food)	Calories burned digesting and processing food	8-10%
EAT (Exercise Activity)	Intentional exercise like gym workouts, running	5-10%

For a deeper understanding of BMR and how it's calculated, see our guide: Understanding Your BMR (Basal Metabolic Rate)

Why TDEE Matters

Weight Loss: Eating below your TDEE creates the calorie deficit needed to lose fat
Weight Gain: Eating above your TDEE provides the surplus needed to build muscle
Maintenance: Eating at your TDEE keeps your weight stable
Performance: Athletes need accurate TDEE to fuel training properly

How to Calculate TDEE

TDEE is calculated by first finding your BMR, then multiplying it by an activity factor.

The TDEE Formula

TDEE = BMR × Activity Multiplier

Step 1: Calculate Your BMR

The most accurate BMR formula is the Mifflin-St Jeor Equation:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Apply Your Activity Multiplier

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little to no 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	Athlete, very physical job + exercise

Complete Calculation Example

Let's calculate TDEE for John:

Age: 32 years
Weight: 185 lbs (84 kg)
Height: 5'11" (180 cm)
Activity: Moderately active (lifts weights 4x/week)

Step 1: Calculate BMR BMR = (10 × 84) + (6.25 × 180) - (5 × 32) + 5 BMR = 840 + 1,125 - 160 + 5 BMR = 1,810 calories

Step 2: Apply Activity Multiplier TDEE = 1,810 × 1.55 (moderately active) TDEE = 2,806 calories/day

Important

TDEE calculations are estimates. Real-world TDEE can vary by 10-15% due to genetics, hormones, and metabolic adaptation. Use calculated TDEE as a starting point and adjust based on real results.

Choosing the Right Activity Level

The activity multiplier is where most people make errors. Here's a detailed guide:

Sedentary (1.2)

Desk job or work from home
Less than 2,000 steps/day
No structured exercise
Most time spent sitting

Example jobs: Office worker, programmer, accountant

Lightly Active (1.375)

Some walking throughout the day
3,000-6,000 steps/day
1-3 light workouts per week
Mix of sitting and standing

Example jobs: Teacher, retail worker (part-time floor)

Moderately Active (1.55)

Active job OR consistent exercise routine
6,000-10,000 steps/day
3-5 moderate workouts per week
Regular movement throughout day

Example jobs: Server, nurse, personal trainer

Very Active (1.725)

Very physical job AND regular exercise
10,000-15,000 steps/day
6-7 hard workouts per week
Rarely sedentary

Example jobs: Construction worker, professional athlete in training

Extremely Active (1.9)

Professional athlete or equivalent
15,000+ steps/day
Multiple training sessions daily
Extremely high physical demands

Example jobs: Olympic athlete, military special forces, professional cyclist

Warning

Most people overestimate their activity level. If unsure, choose one level lower. A desk worker who exercises 4x/week is typically "Lightly Active," not "Moderately Active."

TDEE for Different Goals

Weight Loss

For healthy fat loss, create a calorie deficit of 300-500 calories below your TDEE.

TDEE	Moderate Deficit (-500)	Aggressive Deficit (-750)
2,000	1,500 calories	1,250 calories
2,500	2,000 calories	1,750 calories
3,000	2,500 calories	2,250 calories

For a complete guide on creating a calorie deficit, see: Calorie Deficit: Complete Guide to Losing Weight Safely

Weight Maintenance

Eat at your calculated TDEE. Monitor your weight for 2-3 weeks:

Weight stable = TDEE is accurate
Weight increasing = Lower TDEE by 100-200
Weight decreasing = Raise TDEE by 100-200

Muscle Gain

For lean muscle gain, eat 200-300 calories above your TDEE (calorie surplus).

TDEE	Conservative Surplus (+200)	Moderate Surplus (+300)
2,500	2,700 calories	2,800 calories
3,000	3,200 calories	3,300 calories
3,500	3,700 calories	3,800 calories

Tip

For muscle gain, protein matters more than total calories. Aim for 0.8-1g of protein per pound of body weight. See our Protein Intake Guide for details.

Factors That Affect Your TDEE

Age

Metabolism decreases approximately 2-3% per decade after age 20. A 50-year-old burns fewer calories than a 25-year-old with the same stats.

TDEE Change with Age (same 180 lb, 5'10" active male):

Age 25: 2,900 calories
Age 35: 2,800 calories
Age 45: 2,700 calories
Age 55: 2,600 calories

Body Composition

Muscle burns more calories than fat at rest. Two people at the same weight can have very different TDEEs:

Person A: 180 lbs, 15% body fat = Higher TDEE
Person B: 180 lbs, 30% body fat = Lower TDEE

Hormones

Thyroid function, testosterone, estrogen, and cortisol all affect metabolism. If your weight doesn't respond as expected to calculated calories, hormonal factors may be involved.

NEAT Variation

Non-Exercise Activity Thermogenesis (NEAT) can vary by 2,000 calories/day between individuals. Some people naturally fidget, stand, and move more than others.

Metabolic Adaptation

During prolonged calorie restriction, your body reduces TDEE to conserve energy. This is why weight loss often slows over time and why diet breaks can be beneficial.

How to Find Your True TDEE

Calculated TDEE is an estimate. Here's how to find your actual maintenance calories:

The 2-Week Test

Calculate your TDEE using our calculator
Eat at calculated TDEE for 2 weeks, tracking everything precisely
Weigh yourself daily at the same time
Calculate weekly averages to account for daily fluctuations

Interpreting Results:

Weight stable (within 1 lb) = TDEE is accurate
Lost 1 lb = True TDEE is ~250 calories higher
Gained 1 lb = True TDEE is ~250 calories lower

The Reverse Calculation Method

If you know how many calories you've been eating and your weight change:

True TDEE = Average Daily Calories + (Weight Change in lbs × 500 / Days)

Example:

Ate 1,800 calories/day for 28 days
Lost 4 lbs
True TDEE = 1,800 + (4 × 500 / 28) = 1,800 + 71 = 1,871 calories

Info

Your true TDEE changes over time. Recalculate every 10-15 lbs of weight change, or every few months if maintaining weight.

Common TDEE Mistakes

Mistake 1: Using Incorrect Activity Level

The most common error is overestimating activity. That 1-hour gym session doesn't make you "Very Active" if you sit the other 23 hours.

Fix: Be honest. When in doubt, go one level lower.

Mistake 2: Not Accounting for Weight Changes

Your TDEE decreases as you lose weight. What worked at 200 lbs won't work at 170 lbs.

Fix: Recalculate TDEE after every 10 lbs lost.

Mistake 3: Ignoring NEAT

Two people with the same stats and workout routine can have 400+ calorie difference in TDEE due to NEAT.

Fix: If weight doesn't respond as expected, NEAT may be the variable. Track steps and daily movement.

Mistake 4: Relying on Fitness Trackers

Wearable devices overestimate calorie burn by 20-90% according to Stanford research.

Fix: Use tracker trends (higher vs. lower burn days) rather than absolute numbers.

TDEE and Macronutrients

Once you know your TDEE, you can set up your macros. For detailed macro guidance, see: Macro Tracking Guide: Count Macros for Better Results

Sample Macro Split at 2,500 TDEE

For Weight Loss:

Protein: 180g (720 cal, 29%)
Fat: 70g (630 cal, 25%)
Carbs: 288g (1,150 cal, 46%)

For Muscle Gain:

Protein: 180g (720 cal, 29%)
Fat: 80g (720 cal, 29%)
Carbs: 265g (1,060 cal, 42%)

Frequently Asked Questions

How accurate are TDEE calculators?

TDEE calculators provide estimates that are typically within 10-15% of true values. Use calculated TDEE as a starting point, then adjust based on real-world results over 2-4 weeks.

Why is my TDEE different on different calculators?

Different calculators use different BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). The Mifflin-St Jeor equation is most accurate for most people, which is what our calculator uses.

Should I eat the same calories every day?

Not necessarily. Some people prefer calorie cycling (higher on training days, lower on rest days). As long as weekly totals align with goals, daily variation is fine.

Does exercise increase my TDEE permanently?

Regular exercise can increase TDEE through: (1) calories burned during exercise, (2) increased muscle mass (higher BMR), and (3) elevated metabolism after intense exercise (EPOC).

How often should I recalculate my TDEE?

Recalculate every 10-15 lbs of weight change, or every 2-3 months if you're maintaining. Also recalculate if your activity level changes significantly.

Is my metabolism really "slow"?

True metabolic disorders are rare. Most "slow metabolisms" are actually lower NEAT, underreported food intake, or overestimated activity. Get tested if you suspect thyroid issues.

Conclusion

Your TDEE is the foundation for any nutrition plan. Whether you're trying to lose fat, build muscle, or maintain your weight, knowing how many calories you burn is the first step to success.

Use our TDEE Calculator to get your personalized number, then combine it with our Calorie Calculator to set your daily targets.

Remember: TDEE is an estimate. Track your food, monitor your weight, and adjust based on real results. The calculator gives you a starting point; your body gives you the final answer.