TDEE calculator
Enter your details. See your total daily energy expenditure and what each activity level would mean.
What TDEE is
Total daily energy expenditure is the calories you burn in a day: your resting energy (BMR), the energy to digest food, daily movement and exercise. Eating about your TDEE keeps weight steady. Eating less leads to weight loss over time, and eating more leads to weight gain.
The formula
TDEE = BMR x activity factor. BMR comes from the Mifflin-St Jeor equation (Mifflin et al., 1990). The activity factors are commonly used multipliers.
| Activity level | Factor |
|---|---|
| Sedentary: little or no exercise | 1.2 |
| Light: exercise 1 to 3 days a week | 1.375 |
| Moderate: exercise 3 to 5 days a week | 1.55 |
| Very active: hard exercise 6 to 7 days a week | 1.725 |
| Extra active: hard exercise and a physical job | 1.9 |
Example: a 35-year-old woman, 5 ft 6 in and 150 lb, has a BMR of 1,392. At light activity her TDEE is 1,392 x 1.375 = 1,914 calories a day.
Picking an activity level
- Count the whole week, not your best day. Most people overestimate.
- A desk job with a few workouts a week is usually light or moderate.
- If your results over a few weeks do not match, move one level up or down.
These calculators are for healthy adults. They are not for children, teens, people who are pregnant or nursing, or anyone managing a medical condition or an eating disorder. Talk to a doctor or registered dietitian about your own needs.
To turn TDEE into a goal, use the calorie calculator.
Questions people ask
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE adds the calories you burn moving and exercising.
How do I calculate my TDEE?
Multiply your BMR by an activity factor from 1.2 for sedentary to 1.9 for extra active.
Is TDEE accurate?
It is an estimate. Track your weight and intake for a few weeks and adjust.
Does TDEE change with age?
Yes. BMR tends to fall with age, and the equation subtracts calories for each year.