The TDEE Calculator estimates total daily energy expenditure, the number of calories a body uses across a full day including rest, movement, digestion and daily activity. Enter age, sex, height, weight and a typical activity level, and the tool returns a maintenance calorie figure, with an optional moderate deficit or surplus available as a secondary choice.
TDEE stands for total daily energy expenditure, and it is the baseline every calorie-based weight goal is measured against. Eating close to TDEE tends to hold weight steady; eating consistently below it tends to reduce weight over time; eating above it tends to increase it. This page shows exactly how the estimate is built.
Calculate your total daily energy expenditure
TDEE combines basal metabolic rate (BMR), the calories used at complete rest, with an activity multiplier that accounts for movement, exercise and daily living on top of that resting baseline.
TDEE = BMR × activity multiplierEnter age, sex, height and weight to compute BMR, then choose the activity level that best matches a typical week, not an unusually active or unusually sedentary one.
Choose a BMR formula
Mifflin-St Jeor is the most widely used modern equation for estimating BMR in the general adult population. Mifflin-St Jeor: `` Male: BMR = 10×kg + 6.25×cm − 5×age + 5 Female: BMR = 10×kg + 6.25×cm − 5×age − 161 ``
Two alternative formulas are also available: the revised Harris-Benedict equation, useful as a second-opinion comparison, and Katch-McArdle, which uses lean body mass instead of total weight and can be more accurate for lean, muscular adults when a body-fat estimate is available.
Apply the activity multiplier
| Activity level | Factor |
|---|---|
| Sedentary - little or no exercise | 1.2 |
| Light - exercise 1 to 3 times/week | 1.375 |
| Moderate - exercise 4 to 5 times/week | 1.465 |
| Active - daily exercise or intense 3 to 4 times/week | 1.55 |
| Very active - intense exercise 6 to 7 times/week | 1.725 |
| Extra active - intense daily or physical job | 1.9 |
Picking the row that honestly matches a typical week, rather than an optimistic best week, is the single biggest factor in getting a useful TDEE estimate, since the multipliers span a wide range and a mismatch of even one row can shift the result by hundreds of calories per day.
Work through a worked example
Take a 35-year-old woman weighing 70 kg at 165 cm who exercises about four times a week (moderate activity, factor 1.465). 1. Calculate BMR using Mifflin-St Jeor. BMR = 10×70 + 6.25×165 − 5×35 − 161 = 700 + 1,031.25 − 175 − 161 = 1,395 kcal/day.
2. Apply the activity multiplier. TDEE = 1,395 × 1.465 ≈ 2,044 kcal/day.
So about 2,044 calories per day is the maintenance estimate for this profile. The same person on a sedentary day (factor 1.2 instead of 1.465) would land near 1,674 kcal, a difference of 370 calories driven entirely by the activity-level choice.
Set a moderate deficit or surplus from TDEE
A deficit of about 500 calories per day below TDEE is the largest reduction generally recommended without direct medical supervision, and it corresponds to roughly half a kilogram of weight loss per week on average, using the common convention of about 7,700 kcal per kilogram of body fat.
For the worked example above, a 500-calorie deficit would target about 1,544 kcal/day, and a 500-calorie surplus would target about 2,544 kcal/day. Weekly results vary; water retention, glycogen stores and training all move the number on a scale independent of the underlying calorie balance.
Respect calorie floors
Intakes below roughly 1,200 kcal/day for women or 1,500 kcal/day for men are generally not recommended without direct medical supervision, since very low intakes carry real nutritional and metabolic risks. If a calculated deficit would fall below this floor, that combination should be flagged rather than presented as a safe target, and a clinician's guidance should be sought instead.
This is general information, not medical advice
TDEE is a planning estimate, not a personalized medical prescription. Bodies differ in muscle mass, hormones and metabolic adaptation, so two people with identical inputs can have genuinely different energy needs.
Anyone with a medical condition, a history of disordered eating, or a need for supervised intake change should consult a doctor or registered dietitian rather than relying solely on a calculated TDEE figure.
Frequently asked questions
What does TDEE stand for?
Total daily energy expenditure, the estimated number of calories a body uses across a full day, including resting metabolism plus all movement, exercise and digestion.
How is TDEE calculated?
Calculate basal metabolic rate (BMR) from age, sex, height and weight using a formula such as Mifflin-St Jeor, then multiply by an activity factor that reflects typical weekly exercise level.
What is a good calorie deficit for weight loss?
A moderate deficit of about 500 calories per day below TDEE is a commonly used, generally sustainable target, corresponding to roughly half a kilogram of weight loss per week on average.
Why does my TDEE change so much with activity level?
Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active), so the same BMR can produce a TDEE estimate that differs by several hundred calories depending purely on which activity level is selected.
Is Mifflin-St Jeor the most accurate BMR formula?
It is the most widely used modern formula for the general adult population. Katch-McArdle can be more accurate for lean, muscular individuals since it uses lean body mass rather than total weight, when a body-fat estimate is available.
Are there minimum safe calorie intake levels?
Yes. Intakes below roughly 1,200 kcal/day for women or 1,500 kcal/day for men are generally not recommended without medical supervision, due to nutritional and metabolic risks at very low intake levels.
Is a TDEE estimate medical advice?
No. It is a general planning estimate. Anyone with a medical condition, a history of disordered eating, or specific nutritional needs should consult a doctor or registered dietitian for personalized guidance.
Summary
Total daily energy expenditure combines basal metabolic rate with an activity multiplier, such as a BMR of 1,395 kcal/day scaled by a moderate 1.465 factor to reach about 2,044 kcal/day maintenance for a 35-year-old, 70 kg, 165 cm woman exercising four times a week.
A moderate 500-calorie deficit or surplus is the largest adjustment generally recommended without medical supervision, and any resulting target should stay above the recognized calorie floors for safe, unsupervised intake.