What is TDEE and why it matters

Your Total Daily Energy Expenditure (TDEE) is the total energy your body burns in a typical day. Think of it as your daily “calorie outflow.” If you eat roughly the same number of calories as your TDEE, your weight tends to stay stable over time. If you consistently eat less, you usually lose weight. If you consistently eat more, you usually gain weight.

TDEE is useful because it turns vague goals (“I want to get lean” or “I want to bulk”) into a clear plan: choose a target calorie intake based on your TDEE, track it for a couple of weeks, and adjust using real-world feedback. You don’t need perfection. You need consistency and a good starting point.

• BMR (Basal Metabolic Rate): calories burned just to stay alive (breathing, circulation, temperature regulation).
• NEAT: non-exercise activity thermogenesis — steps, fidgeting, errands, standing, daily movement.
• EAT: exercise activity thermogenesis — workouts, sports, cardio, strength training sessions.
• TEF: thermic effect of food — energy used to digest and process what you eat.

Most people underestimate NEAT. Two people can do the same workouts but have very different daily movement. That’s why TDEE is an estimate — and why tracking trends matters more than any single number.

How this TDEE calculator works (step-by-step)

This page uses the Mifflin–St Jeor equation to estimate your BMR. It’s widely used in fitness apps and coaching because it performs well for many adults compared with older formulas. Then we multiply BMR by an activity multiplier to estimate your TDEE.

• Weight: if you enter pounds (lb), we convert to kilograms (kg) using kg = lb ÷ 2.20462.
• Height: you can enter centimeters, or feet + inches. Feet/inches are converted using cm = (ft × 30.48) + (in × 2.54).

For adults, Mifflin–St Jeor estimates BMR as:

• Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
• Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161

BMR is the calories your body would burn if you rested all day. It does not include your daily movement or workouts.

We estimate TDEE by multiplying BMR by an activity level factor. These are common in fitness calculators:

• Sedentary (1.20): little exercise; mostly sitting (desk job + minimal steps)
• Lightly active (1.375): light exercise 1–3 days/week or a decent step count
• Moderately active (1.55): moderate exercise 3–5 days/week
• Very active (1.725): hard exercise 6–7 days/week
• Athlete/Extremely active (1.90): physically demanding work and/or intense training

Then: TDEE = BMR × activity factor. If your lifestyle changes (new job, new routine, more steps), your multiplier changes too.

Example calculations (so you can sanity-check)

Example 1 — A desk worker who walks a bit. A 30-year-old woman, 5'6" (167.6 cm), 150 lb (68.0 kg), lightly active (1.375):

• BMR ≈ 10×68.0 + 6.25×167.6 − 5×30 − 161
• BMR ≈ 680 + 1047.5 − 150 − 161 = 1416.5 kcal/day
• TDEE ≈ 1416.5 × 1.375 = 1947 kcal/day

If she ate ~1950 calories/day consistently, weight would likely hold steady over time (with normal water fluctuations).

Example 2 — A lifter training 4–5 days/week. A 27-year-old man, 180 cm, 80 kg, moderately active (1.55):

• BMR ≈ 10×80 + 6.25×180 − 5×27 + 5
• BMR ≈ 800 + 1125 − 135 + 5 = 1795 kcal/day
• TDEE ≈ 1795 × 1.55 = 2782 kcal/day

A reasonable “lean bulk” starting intake might be around +200 to +300 calories above TDEE, then adjust as needed.

Maintenance, fat loss, and muscle gain targets

Your TDEE is the center point. From there, you can choose a target based on your goal and your timeline. The suggestions below are common starting ranges — you can use them as “first guesses,” then fine-tune using your progress.

If your goal is to maintain weight, set your daily intake close to your estimated TDEE. If your weight trend drifts up or down after 10–14 days, adjust by 100–200 calories.

A typical fat-loss deficit is 10% to 25% below TDEE (or ~250–600 calories/day for many adults). Bigger deficits can cause more hunger, more fatigue, and poorer training. Smaller deficits are slower but often easier to sustain.

• Gentle cut: ~10% below TDEE
• Standard cut: ~15–20% below TDEE
• Aggressive cut: up to ~25% below TDEE (short term, if appropriate)

For lean gaining, most people do best with a 5% to 15% surplus above TDEE. Too large a surplus often increases fat gain without significantly speeding muscle gain.

• Lean bulk: ~5–10% above TDEE
• Bulk: ~10–15% above TDEE

Calories are the driver of weight change, but nutrition quality affects how you feel. If your goal is body recomposition, a helpful baseline is: hit protein, lift consistently, sleep enough, and keep step count steady. Then let calories do the rest.

How to make your TDEE estimate more accurate

• Pick the right activity level: If you’re between two levels, choose the lower one first.
• Track the trend, not the day: Water and glycogen can move scale weight by 1–5 lb easily.
• Use a 10–14 day test: Eat your estimated maintenance, track weight trend, then adjust.
• Keep steps consistent: NEAT changes can explain “mystery plateaus.”
• Recalculate if you lose/gain a lot: As body weight changes, BMR and TDEE usually change.

Frequently Asked Questions

• Is TDEE the same as BMR?

  No. BMR is your baseline energy at rest. TDEE includes BMR plus your daily movement, workouts, and digestion.

• What if I don’t know my activity level?

  Start with Lightly active if you walk most days and do occasional workouts, or Moderately active if you train 3–5 days/week. Then use real-world results for 2 weeks to fine-tune.

• Why does my TDEE change over time?

  TDEE can shift with body weight, muscle mass, hormones, sleep, stress, step count, season, and training volume. Even your appetite can influence NEAT (you unconsciously move less when dieting hard).

• Can I use this if I’m pregnant, under 18, or have a medical condition?

  This calculator is a general estimate for adults. If you are pregnant, under 18, or managing a health condition, speak to a qualified clinician or dietitian for personalized guidance.

• Should I “eat back” exercise calories?

  If your activity multiplier already reflects your normal exercise, you usually don’t need to add extra calories on workout days. Some athletes do benefit from higher intakes, but most people do fine by sticking to an averaged daily target.

• What’s the fastest way to improve my estimate?

  Track your average intake and scale-weight trend for 14 days. If weight is stable, your intake is close to TDEE. If you’re gaining/losing, adjust by 100–200 calories and repeat.

Medical note: This calculator is for educational purposes and does not replace medical advice. For medical or performance goals, consult a qualified professional.

Tools that pair perfectly with TDEE

20 hand-picked interlinks from the Health category:

• BMR Calculator
• BMR (Mifflin-St Jeor)
• BMR (Harris-Benedict)
• Calories Burned Calculator
• Calorie Deficit Calculator
• Calorie Surplus Calculator
• Maintenance Calories
• Activity Level Calculator
• Resting Energy Expenditure
• Thermic Effect of Food
• Macro Calculator
• Protein Intake Calculator
• Carb Intake Calculator
• Fat Intake Calculator
• Meal Calorie Split
• Intermittent Fasting Calculator
• Weight Loss Timeline
• Fat Loss Rate Calculator
• Weight Gain Planner
• Energy Balance Calculator