TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day based on factors like age and activity level. Get recommendations based on your results.

Inputs

  • Assigned sex
    Female
    Male

  • Age
    Years

  • Weight
    Pounds

  • Height
    Feet
    Inches

  • Activity level
    Exercise is at least 15-30 minutes of elevated heart rate activity.

    • Sedentary (little to no exercise)
    • Light (exercise 1-2 days/week)
    • Moderate (exercise 3-5 days/week)
    • Heavy (exercise 6-7 days/week)
    • Very heavy (intense exercise daily)

  • Body fat % (optional)
    If you know your body fat percentage, it can provide a more accurate TDEE calculation.

Calculate

  • Your TDEE to maintain current weight

    cal/day

  • Energy intake adjustment

    • 1 lb/wk
    • 2 lbs/wk

Your BMI indicates you are in a healthy weight range. Consider reaching out to your healthcare provider for advice if you want to lose or gain weight.

TDEE limitations

TDEE does not directly measure the total amount of calories burned per day; it is an estimate based upon factors including age and activity level, and it may not accurately reflect the health or wellness of individuals of a specific race/ethnic group, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions. TDEE should not be used as a sole diagnostic tool.

TDEE may not be accurate for children, pregnant women, or older adults.

Overview

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day, based on the following factors:

  • Basal Metabolic Rate (BMR)
    The energy you use while at rest in order to maintain basic bodily functions. Based on your age, gender, height, and weight.

  • Activity level
    This includes deliberate exercise (Exercise Activity Thermogenesis) and other daily activities that burn energy (Non-Exercise Activity Thermogenesis). The more active your lifestyle, the higher your TDEE.

  • Thermic effect of food
    The amount of energy it takes for your body to digest and process food, which varies based on what you’re eating. For example, protein takes more energy to digest than dietary fat.

How is TDEE calculated?

TDEE is measured by multiplying your Basal Metabolic Rate (BMR) by your activity level. Your BMR is calculated using one of the following formulas: Katch-McArdle, Mifflin-St. Jeor, or Harris-Benedict.

Why TDEE matters with weight.

Knowing how many calories you burn a day can help you estimate how much you should be eating in order to maintain, lose, or gain weight. Keep in mind that weight loss goes beyond calorie restriction. Healthy and sustainable weight loss requires a comprehensive approach that prioritizes exercise, nutrition, hydration, and sleep.

Can you increase your TDEE?

Yes, you can increase your TDEE through lifestyle changes that are part of a comprehensive weight loss plan.

  • Exercise
    Regular physical activity, including small movements throughout your day, can increase your TDEE. Strength training also helps build muscle mass, which contributes to a higher BMR.

  • Nutrition and mindful eating
    Make what you eat count—whole grains, fruits, vegetables, and nuts and seeds are all nutrient-rich. Eating lean proteins can also increase the thermic effect, as they take more calories to process. It’s also important to understand your eating patterns and manage food cravings.

TDEE vs. BMI

While knowing TDEE can help those who want to gain or lose weight, TDEE does not measure if you’re in a healthy weight range. Body Mass Index (BMI), however, does.