TDEE Calculator
Find your Total Daily Energy Expenditure — the maintenance calories you burn every day — in seconds, from age, sex, weight, height and activity.
Your details
Your daily energy
Uses the Mifflin-St Jeor BMR formula times your activity multiplier.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the number of calories your body burns in a typical day including activity. Eating roughly this amount keeps your weight stable.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor formula for Basal Metabolic Rate, then multiplies it by an activity factor based on your exercise level. BMR is what you burn at rest; TDEE adds everything on top.
What is the difference between TDEE and BMR?
BMR is the calories you burn lying completely still at rest. TDEE is BMR multiplied by your activity level, so it is the practical daily number to plan meals around.
Why does my TDEE change as I lose weight?
A smaller body burns fewer calories. As your weight drops, your TDEE falls with it, which is one common reason progress can stall — recalculating every 5–10 kg or 10–20 lb keeps your target accurate.
Is a 500-calorie deficit safe?
A deficit of around 250–500 calories below maintenance is the conventional starting range, roughly 0.5–1 lb per week. Bigger deficits can cost muscle and energy and should be approached with care.