TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including all activity. It combines your Basal Metabolic Rate (BMR), the thermic effect of food, and calories burned through physical activity. TDEE is the most important number for managing your weight: eat below it to lose weight, at it to maintain, or above it to gain.

How is TDEE calculated?

TDEE is calculated by first determining your BMR (calories burned at complete rest) and then multiplying by an activity factor. The Mifflin-St Jeor formula for BMR is: Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and lungs breathing. TDEE adds all other calorie expenditure on top: walking, exercising, digesting food, and even fidgeting. For most people, TDEE is 1.2× to 1.9× higher than BMR depending on activity level.

Which BMR formula is more accurate — Mifflin-St Jeor or Harris-Benedict?

The Mifflin-St Jeor equation (1990) is generally considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. The Harris-Benedict equation (revised 1984) tends to slightly overestimate BMR. Our calculator shows both so you can compare. The average of both formulas provides a good middle-ground estimate.

How many calories should I eat to lose weight?

A safe and sustainable rate of weight loss is 1–2 pounds per week. Since one pound of body fat is roughly 3,500 calories, eating 500 calories below your TDEE daily creates a deficit of about 1 pound per week. Eating 1,000 below TDEE targets 2 pounds per week — but going below 1,200 cal/day (women) or 1,500 cal/day (men) is not recommended without medical supervision.

How do I choose the right activity level?

Be honest about your actual activity — most people overestimate. Sedentary: desk job with no exercise. Lightly Active: 1–3 days of light exercise per week. Moderately Active: 3–5 days of moderate exercise. Very Active: hard exercise 6–7 days per week. Extra Active: athletes training twice daily or very physically demanding jobs. When in doubt, choose one level lower.

Does TDEE change over time?

Yes, TDEE changes as your weight, age, muscle mass, and activity level change. As you lose weight, your TDEE decreases because a smaller body requires fewer calories. Aging also reduces BMR by roughly 1–2% per decade after 20. Gaining muscle increases BMR since muscle tissue burns more calories at rest than fat. Recalculate your TDEE every 10–15 pounds of weight change or every few months.

What is a calorie surplus and when should I use one?

A calorie surplus means eating more than your TDEE. This is necessary for gaining weight, whether the goal is muscle building (bulking) or general weight gain. For lean muscle gain, a moderate surplus of 250–500 calories above TDEE is recommended combined with resistance training. Larger surpluses tend to add more fat than muscle.

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TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. Calculate TDEE by first finding BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula: Men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5; Women: same - 161. Then multiply BMR by activity factor (1.2 sedentary to 1.9 extra active). For weight loss, eat 500 cal below TDEE (~1 lb/week loss). For gain, eat 500 cal above.

Calculate your Total Daily Energy Expenditure (TDEE) using both Mifflin-St Jeor and Harris-Benedict BMR formulas. Enter age, gender, weight, height, and activity level to get your maintenance calories. See calorie targets for weight loss (-500), mild loss (-250), maintenance, mild gain (+250), and weight gain (+500). Supports metric and imperial units with visual calorie breakdown.

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Unit System

Your Details

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Basal Metabolic Rate (BMR)

Calories your body burns at complete rest — just to keep you alive.

Mifflin-St Jeor

1,649

cal/day

Harris-Benedict

1,696

cal/day

Total Daily Energy Expenditure (TDEE)

Total calories you burn per day including activity — BMR × activity multiplier.

Your TDEE (Average)

2,592

calories per day

Mifflin-St Jeor

2,556 cal/day

Harris-Benedict

2,628 cal/day

Daily Calorie Goals

Based on your average TDEE of 2,592 cal/day.

Aggressive Loss(-1,000)

1,592cal

~2 lbs/week

Weight Loss(-500)

2,092cal

~1 lb/week

Mild Loss(-250)

2,342cal

~0.5 lbs/week

Maintenance(0)

2,592cal

Stay the same

Mild Gain(+250)

2,842cal

~0.5 lbs/week

Weight Gain(+500)

3,092cal

~1 lb/week

Formula Comparison

Formula	BMR	TDEE
Mifflin-St Jeor Most accurate for most people	1,649	2,556
Harris-Benedict Revised 1984, may slightly overestimate	1,696	2,628
Average	1,672	2,592

How to Use

Enter your value in the input field
Click the Calculate/Convert button
Copy the result to your clipboard

Frequently Asked Questions

What is TDEE?: TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including all activity. It combines your Basal Metabolic Rate (BMR), the thermic effect of food, and calories burned through physical activity. TDEE is the most important number for managing your weight: eat below it to lose weight, at it to maintain, or above it to gain.
How is TDEE calculated?: TDEE is calculated by first determining your BMR (calories burned at complete rest) and then multiplying by an activity factor. The Mifflin-St Jeor formula for BMR is: Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).
What is the difference between BMR and TDEE?: BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and lungs breathing. TDEE adds all other calorie expenditure on top: walking, exercising, digesting food, and even fidgeting. For most people, TDEE is 1.2× to 1.9× higher than BMR depending on activity level.
Which BMR formula is more accurate — Mifflin-St Jeor or Harris-Benedict?: The Mifflin-St Jeor equation (1990) is generally considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. The Harris-Benedict equation (revised 1984) tends to slightly overestimate BMR. Our calculator shows both so you can compare. The average of both formulas provides a good middle-ground estimate.
How many calories should I eat to lose weight?: A safe and sustainable rate of weight loss is 1–2 pounds per week. Since one pound of body fat is roughly 3,500 calories, eating 500 calories below your TDEE daily creates a deficit of about 1 pound per week. Eating 1,000 below TDEE targets 2 pounds per week — but going below 1,200 cal/day (women) or 1,500 cal/day (men) is not recommended without medical supervision.
How do I choose the right activity level?: Be honest about your actual activity — most people overestimate. Sedentary: desk job with no exercise. Lightly Active: 1–3 days of light exercise per week. Moderately Active: 3–5 days of moderate exercise. Very Active: hard exercise 6–7 days per week. Extra Active: athletes training twice daily or very physically demanding jobs. When in doubt, choose one level lower.
Does TDEE change over time?: Yes, TDEE changes as your weight, age, muscle mass, and activity level change. As you lose weight, your TDEE decreases because a smaller body requires fewer calories. Aging also reduces BMR by roughly 1–2% per decade after 20. Gaining muscle increases BMR since muscle tissue burns more calories at rest than fat. Recalculate your TDEE every 10–15 pounds of weight change or every few months.
What is a calorie surplus and when should I use one?: A calorie surplus means eating more than your TDEE. This is necessary for gaining weight, whether the goal is muscle building (bulking) or general weight gain. For lean muscle gain, a moderate surplus of 250–500 calories above TDEE is recommended combined with resistance training. Larger surpluses tend to add more fat than muscle.

Activity Level Multipliers

Activity Level	Multiplier	Description
Sedentary	1.2	Little or no exercise, desk job
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
Extra Active	1.9	Very hard exercise or physical job

Calorie Deficit & Surplus Guide

Goal	Daily Adjustment	Expected Rate
Aggressive Loss	-1,000 cal	~2 lbs / ~0.9 kg per week
Weight Loss	-500 cal	~1 lb / ~0.45 kg per week
Mild Loss	-250 cal	~0.5 lb / ~0.23 kg per week
Maintenance	0 cal	Maintain current weight
Mild Gain	+250 cal	~0.5 lb / ~0.23 kg per week
Weight Gain	+500 cal	~1 lb / ~0.45 kg per week