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TDEE Calculator

Know your daily calorie burn for any goal

Units

Daily Burn

2556 cal

BMR

1649 cal

Activity

Moderately Active

Maintain

2556 cal

Your Daily Burn

2556

calories/day

Calorie Breakdown

BMR (Rest)1649 cal
Activity907 cal

Daily Calories by Goal

Lose (1lb/week)2056
Mild Loss (0.5lb/week)2306
Maintain2556
Mild Gain (0.5lb/week)2806
Gain (1lb/week)3056

Frequently Asked Questions

Q

What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total number of calories you burn per day, including BMR (calories at rest), physical activity, and digestion. It's your maintenance calories - eat this amount to maintain weight. Example: 30-year-old male, 180 lbs, moderately active has TDEE of ~2,700 calories/day.

  • BMR (60-70% of TDEE): Calories burned just existing (breathing, circulation)
  • Physical Activity (15-30%): Exercise + daily movement (walking, stairs)
  • TEF (10%): Thermic Effect of Food (energy to digest food)
  • NEAT: Non-Exercise Activity Thermogenesis (fidgeting, standing)

TDEE varies based on age, sex, weight, height, and activity level. It changes as your weight changes - recalculate every 10-15 lbs lost or gained. Your TDEE is roughly your "maintenance calories" where you neither gain nor lose weight.

Q

How is TDEE calculated?

TDEE = BMR × Activity Multiplier. First, calculate BMR using Mifflin-St Jeor equation (most accurate). Then multiply by activity factor: Sedentary (1.2), Light activity (1.375), Moderate (1.55), Very active (1.725), Extra active (1.9).

  • BMR (Mifflin-St Jeor) for men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5
  • BMR for women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161
  • Be honest about activity level - most people overestimate
  • NEAT varies widely - active job vs desk job makes huge difference
Activity LevelMultiplierDescriptionExample BMR 1,800
Sedentary1.2Desk job, little exercise2,160 TDEE
Lightly Active1.375Light exercise 1-3 days/week2,475 TDEE
Moderately Active1.55Moderate exercise 3-5 days/week2,790 TDEE
Very Active1.725Hard exercise 6-7 days/week3,105 TDEE
Extra Active1.9Physical job + hard training3,420 TDEE
Q

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest - just to keep you alive. TDEE adds activity on top of BMR. Example: If BMR is 1,700 and you're moderately active, TDEE = 1,700 × 1.55 = 2,635 calories. TDEE is always higher than BMR.

  • Never eat below your BMR long-term (causes metabolic adaptation)
  • TDEE is what you use for diet planning
  • TDEE - 500 calories = lose ~1 pound per week
  • TDEE + 300 calories = lean muscle gain
MetricWhat It MeasuresUsesExample Value
BMRCalories at complete restNever eat below this1,700 cal
TDEETotal daily calories burnedMaintenance calories2,635 cal
TDEE - 500Weight loss targetLose 1 lb/week2,135 cal
TDEE + 300Muscle gain targetLean bulk2,935 cal
Q

How do I use TDEE for weight loss?

To lose weight, eat below your TDEE. A 500 calorie daily deficit (TDEE minus 500) loses ~1 lb/week. A 750 calorie deficit loses ~1.5 lb/week. Never go below 1,200 calories (women) or 1,500 (men). Example: TDEE 2,500 → eat 2,000 calories to lose 1 lb/week.

  • 500 cal/day deficit = 3,500 cal/week = 1 lb fat loss
  • Don't exceed 1,000 calorie deficit (muscle loss, metabolic slowdown)
  • Recalculate TDEE every 10-15 lbs lost
  • Add exercise to increase TDEE rather than cutting more food
  • Weight fluctuates daily - track weekly average instead
TDEEGoalDaily CaloriesWeekly Loss
2,000Lose 1 lb/week1,500-500/day
2,500Lose 1 lb/week2,000-500/day
2,500Lose 1.5 lb/week1,750-750/day
3,000Lose 1 lb/week2,500-500/day

1-2 lbs per week is considered safe, sustainable weight loss. Faster rates often lead to muscle loss, nutrient deficiencies, and weight regain. Patience and consistency beat aggressive dieting every time.

Q

How do I use TDEE for muscle gain?

To build muscle, eat 200-500 calories above TDEE (caloric surplus) while strength training 3-5 days/week. Focus on protein (0.7-1g per pound bodyweight). Example: TDEE 2,500 → eat 2,700-3,000 calories with 150-180g protein for 180 lb person.

  • Protein is essential: 0.7-1g per pound of bodyweight
  • Smaller surplus = less fat gain (lean bulk)
  • Strength training is non-negotiable for muscle gain
  • Beginners can gain muscle in slight deficit (recomposition)
  • Sleep 7-9 hours - muscle grows during recovery
Surplus SizeCalories Above TDEEExpected GainMuscle vs Fat
Lean bulk+200-3000.5 lb/weekMostly muscle
Moderate bulk+300-5000.75-1 lb/weekMix muscle/fat
Aggressive bulk+500-7501-1.5 lb/weekMore fat gain
Q

Why is my weight loss stalling even at a calorie deficit?

Common reasons: 1) Underestimating calories (hidden oils, sauces, drinks), 2) Overestimating exercise calories, 3) TDEE decreased as you lost weight, 4) Water retention masking fat loss, 5) Metabolic adaptation from prolonged dieting. Solution: Recalculate TDEE, track more accurately, or take diet break.

  • Recalculate TDEE every 10-15 lbs lost
  • Use food scale - eyeballing underestimates by 20-50%
  • Don't "eat back" exercise calories (overestimated)
  • Water weight fluctuates 2-5 lbs daily - track weekly average
  • After 12+ weeks of deficit, take 1-2 week diet break at maintenance
  • Stress and poor sleep increase water retention

Plateaus are normal. Your body adapts to lower calories through reduced NEAT (moving less unconsciously), lower hormone levels, and improved efficiency. A 1-2 week "diet break" eating at maintenance can reset hormones and reduce water retention, often followed by a "whoosh" of weight loss.

Example Calculations

1TDEE for a 30-Year-Old Male (70 kg, 175 cm, Moderate)

Inputs

GenderMale
Age30
Weight70 kg
Height175 cm
Activity LevelModerately Active (1.55)

Result

Daily Burn (TDEE)2,556 cal/day
BMR1,649 cal/day
Weight Loss (-500 cal)2,056 cal/day
Mild Loss (-250 cal)2,306 cal/day
Mild Gain (+250 cal)2,806 cal/day
Weight Gain (+500 cal)3,056 cal/day

BMR = 10 × 70 + 6.25 × 175 - 5 × 30 + 5 = 1,649. TDEE = 1,649 × 1.55 = 2,556 cal/day. Subtract 500 for weight loss (2,056) or add 500 for weight gain (3,056).

2TDEE for a 40-Year-Old Female (65 kg, 163 cm, Sedentary)

Inputs

GenderFemale
Age40
Weight65 kg
Height163 cm
Activity LevelSedentary (1.2)

Result

Daily Burn (TDEE)1,570 cal/day
BMR1,308 cal/day
Weight Loss (-500 cal)1,070 cal/day
Mild Loss (-250 cal)1,320 cal/day
Mild Gain (+250 cal)1,820 cal/day
Weight Gain (+500 cal)2,070 cal/day

BMR = 10 × 65 + 6.25 × 163 - 5 × 40 - 161 = 650 + 1,018.75 - 200 - 161 = 1,308 cal/day. TDEE = 1,308 × 1.2 = 1,570 cal/day. Subtract 500 for weight loss (1,070) or add 500 for weight gain (2,070).

Formulas Used

Mifflin-St Jeor BMR (Men)

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

Calculates Basal Metabolic Rate for men.

Where:

weight(kg)= Body weight in kilograms
height(cm)= Height in centimeters
age= Age in years

Mifflin-St Jeor BMR (Women)

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

Calculates Basal Metabolic Rate for women.

Where:

weight(kg)= Body weight in kilograms
height(cm)= Height in centimeters
age= Age in years

TDEE Calculation

TDEE = BMR × Activity Multiplier

Multiplies BMR by an activity factor to get total daily burn.

Where:

BMR= Basal Metabolic Rate from Mifflin-St Jeor
Activity Multiplier= Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Extreme 1.9

Understanding TDEE: Your Complete Guide

TDEE (Total Daily Energy Expenditure) is the most important number for anyone with weight or fitness goals. It represents the total calories you burn each day - your "maintenance calories." Eat below TDEE to lose weight, at TDEE to maintain, or above TDEE to gain weight/muscle.

TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. The Mifflin-St Jeor equation is considered the most accurate BMR formula. Most people overestimate their activity level - be honest for accurate results.

Your TDEE changes as your weight changes. Recalculate every 10-15 pounds lost or gained, or monthly during an active diet phase. Understanding your TDEE gives you exact numbers for nutrition and puts you in control of your body composition.

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Last Updated: Mar 11, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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