What Is TDEE? How to Calculate Your Total Daily Energy Expenditure

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It accounts for your Basal Metabolic Rate (BMR), which is the energy needed to keep you alive at rest, plus the calories burned through physical activity.

Knowing your TDEE is essential for setting accurate calorie targets: eat below TDEE to lose weight, above TDEE to gain muscle, or at TDEE to maintain your current weight.

TDEE is calculated in two steps: First, calculate your BMR using a formula like the Mifflin-St Jeor equation (considered more accurate than the older Harris-Benedict formula). BMR for men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. BMR for women = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.

Then multiply your BMR by an Activity Multiplier: Sedentary (desk job, little exercise) × 1.2. Light activity (exercise 1-3 days/week) × 1.375. Moderate (exercise 3-5 days/week) × 1.55. Very active (hard exercise 6-7 days/week) × 1.725. Extra active (very hard exercise + physical job) × 1.9.

Calculating TDEE manually involves multiple steps. Our free TDEE Calculator lets you enter your age, gender, height, weight, and activity level to instantly calculate your daily calorie needs.

The calculator also shows a breakdown of macronutrient targets (protein, carbs, fat) based on your goal (lose fat, maintain, or build muscle), making it easy to set up your diet plan.