TDEE Calculator
Estimate how many calories you burn in a typical day. This tool calculates BMR using Mifflin–St Jeor, applies an activity multiplier, and shows goal-based calorie ranges you can compare against multi-week trends.
For educational purposes only. These are general estimates, not medical, nutritional, or dietary advice.
Calculate Your TDEE
Choose units, enter your details, select activity level, then view estimated BMR, TDEE, and goal-based calorie ranges.
How to Use This TDEE Calculator
Enter your details and select an activity level. You’ll get an estimated BMR and TDEE, plus goal ranges built from small percentage adjustments. Treat the output as a starting estimate, then compare it to multi-week trends.
- TDEE is a baseline estimate of daily calorie burn.
- Goal ranges show how small percentage changes can shift intake scenarios.
- Trends (not single days) are the best way to evaluate whether the estimate matches reality.
What TDEE Means
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a typical day. It combines your resting energy needs (BMR) with energy used for daily movement, training, and digestion.
What Makes Up Daily Energy Expenditure
- BMR (basal metabolism): energy used at rest for essential functions.
- NEAT: non-exercise activity (steps, standing, fidgeting, daily movement).
- Exercise activity: structured training sessions and sport.
- TEF: the thermic effect of food (energy used to digest and process meals).
How This Calculator Estimates Your Numbers
This tool uses the Mifflin–St Jeor equation to estimate BMR from age, sex, height, and weight. Then it applies an activity factor to estimate TDEE. This is useful as a framework, but real-world needs can vary.
BMR vs. TDEE
BMR is the energy your body uses at rest. TDEE scales that number up to represent a full day of living. Two people can have similar BMRs but different TDEEs if their daily movement (NEAT) differs.
Activity Multipliers
- Sedentary (~1.20): mostly sitting, little structured exercise.
- Lightly Active (~1.375): some training weekly and/or modest daily movement.
- Moderately Active (~1.55): frequent training and/or higher daily movement.
- Very Active (~1.725): high weekly training volume and/or physically demanding routine.
Interpreting Results in Context
If you want macro targets, pair your calorie estimate with the Macro Calculator. For protein ranges, use the Protein Calculator. For body-composition trend tools, compare over time with the Body Fat Calculator and BMI Calculator.
Common Misinterpretations (And What TDEE Can’t Tell You)
A TDEE estimate is useful — but it’s easy to over-trust. Treat the result as a model, then compare it against real-world outcomes.
- “This is my exact maintenance number.” TDEE is an estimate. Daily burn changes with sleep, stress, steps, training, and intake.
- “If I eat at the ‘fat-loss range,’ fat loss must happen weekly.” Short-term scale changes include water, glycogen, sodium, and digestion. Trends matter more than single weigh-ins.
- “Very Active means I lift a lot.” The multiplier reflects total daily movement and routine, not gym frequency alone.
- “If progress stalls, the calculator is wrong.” Differences are often explained by tracking variance, NEAT drift, or inconsistent weekends rather than the equation itself.
- “More deficit is always better.” More aggressive scenarios can be harder to sustain for some people and may change behavior (movement, hunger, training output).
- “I should recalculate constantly.” Frequent changes increase noise. A steady approach makes it easier to compare signal over time.
When Another Approach Is More Useful
If the goal is tighter intake structure, many people prefer pairing a calorie estimate with a protein “anchor,” then using macros as a flexible split: use the Protein Calculator and the Macro Calculator. If estimates don’t match outcomes, 14 Reasons Your TDEE Estimate Is Wrong covers the most common drivers of mismatch.
TDEE Calculator FAQ
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure — an estimate of how many calories you burn in a typical day from basic metabolism, daily movement, training, and digestion.
How accurate is this calculator?
It uses Mifflin–St Jeor plus an activity multiplier. It’s a practical estimate, but real-world needs can vary with body composition, daily movement (NEAT), routine, and lifestyle.
Should I treat the result as an exact calorie target?
No. Treat it as a starting point and compare against multi-week trends. Day-to-day intake and burn vary, so ranges are often more informative than a single number.
Do you store my data?
No. This calculator runs locally in your browser. No account is required and no personal data is collected.
Reviewed & Updated
Calculator logic and on-page content reviewed for clarity and educational accuracy. Last review: December 2025.