The TDEE (Total Daily Energy Expenditure) Calculator estimates the total number of calories you burn per day, combining your Basal Metabolic Rate (BMR) with calories burned through physical activity, digestion, and non-exercise movement. TDEE is the most important number for any weight management goal.
TDEE consists of four components: BMR (60–70% of total), the Thermic Effect of Food or TEF (about 10%), Exercise Activity Thermogenesis or EAT (15–30%), and Non-Exercise Activity Thermogenesis or NEAT (the calories burned through fidgeting, walking, standing, etc.). NEAT is the most variable component and can differ by up to 700 calories/day between individuals with similar BMR.
How the Formula Works
TDEE = BMR × Activity Factor. BMR is calculated using the Mifflin-St Jeor equation. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active).
How to Use This Calculator
Enter your age, sex, weight, and height
Select your activity level honestly
View your estimated TDEE
See calorie targets for weight loss, maintenance, and gain
Tips & Best Practices
Most people overestimate their activity level — start with one level below what you think
Eat at your TDEE to maintain weight, 500 below to lose ~1 lb/week, 250 above to gain ~0.5 lb/week
Track your weight for 2–3 weeks while eating at your calculated TDEE to verify accuracy, then adjust
TDEE changes as your weight changes — recalculate every 10–15 lbs
Important Limitations
Activity multipliers are estimates — individual NEAT variation can be significant
Doesn't account for metabolic adaptation from prolonged dieting
People with more muscle mass burn more calories than formulas predict