TDEE Calculator
Calculate your Total Daily Energy Expenditure to know how many calories you burn per day.
40 150
140 220
15 80
Gender
Activity Level
Daily Calories (TDEE)
2,508 kcal
Basal Metabolic Rate (BMR): 1,618 kcal
TDEE is an estimate based on statistical formulas. Individual needs vary. Consult a healthcare professional for personalized nutrition advice.
Calculation History
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Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and all physical activity. BMR is what you burn at complete rest; TDEE adds the energy cost of movement and exercise.
How is TDEE calculated?
First, BMR is calculated using the Mifflin-St Jeor formula (1990). For men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Then BMR is multiplied by the activity factor.
What are the activity levels and their multipliers?
Sedentary (desk job, no exercise): ×1.2. Lightly active (light exercise 1–3 days/week): ×1.375. Moderately active (moderate exercise 3–5 days/week): ×1.55. Very active (intense exercise 6–7 days/week): ×1.725. Extremely active (competitive athlete): ×1.9. Common mistake: overestimating your activity level.
How many calories should I eat to lose weight?
Eating 300–500 kcal below your TDEE produces gradual weight loss of 0.3–0.5 kg per week (a weekly deficit of ~3,500 kcal ≈ 0.5 kg fat). Larger deficits are not recommended without medical supervision as they can compromise muscle mass and trigger metabolic adaptation.
How many calories do I need to build muscle?
A surplus of 300–500 kcal above your TDEE is sufficient for muscle gain with proper training. A smaller surplus minimizes unnecessary fat gain. Recalculate every 4–6 weeks as your weight or activity changes.
Is TDEE the same for men and women?
No. The Mifflin-St Jeor formula has different constants for men and women. Women typically have a lower TDEE than men of similar weight and height due to lower average muscle mass. Typical range: sedentary women 1,600–1,900 kcal/day, moderately active men 2,400–2,800 kcal/day.
How often should I recalculate my TDEE?
Every 4–6 weeks, or whenever your weight, activity level, or goal changes. Your body adapts to prolonged caloric deficit (adaptive thermogenesis), which can reduce your actual TDEE below the calculated estimate.
What are the limitations of this calculator?
The formula is a population-level estimate. It is less accurate for elite athletes, pregnant or breastfeeding women, people with endocrine disorders (hypothyroidism, Cushing's syndrome, PCOS), and older adults with sarcopenia.
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