How TDEE is calculated
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It starts with your BMR — the calories burned at complete rest — then multiplies it by an activity factor based on how active you are.
The Mifflin-St Jeor equation
This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate for most people:
TDEE = BMR × Activity Multiplier. The multiplier ranges from 1.2 (sedentary) to 1.9 (very active/athlete).
Using TDEE for weight goals
- Lose weight: Eat below your TDEE. A 500-calorie deficit loses about 1 lb/week; 250 calories for a slower, more sustainable pace.
- Maintain weight: Eat at your TDEE.
- Build muscle: Eat above your TDEE with adequate protein. A 250–500 calorie surplus supports muscle gain while minimising fat gain.
Important: Never eat below your BMR long-term. BMR is the minimum your body needs for basic functions like breathing, circulation and cell production.
Activity level guide
- Sedentary (1.2): Office job, little to no exercise
- Light (1.375): Light exercise 1–3 days per week
- Moderate (1.55): Exercise 3–5 days per week
- Active (1.725): Hard exercise 6–7 days per week
- Very active (1.9): Athlete, physical job, or twice-daily training
Related calculators
Check your BMI to see where you fall in weight categories. To understand where this number comes from, read our guide on how TDEE and calorie needs work.
Frequently asked questions
- What is TDEE?
- Total Daily Energy Expenditure — the total calories you burn per day including activity.
- How is BMR calculated?
- Using the Mifflin-St Jeor equation based on your weight, height, age, and gender.
- How many calories to lose weight?
- A 500-calorie deficit per day loses about 1 lb per week. Don't eat below your BMR.
- Is this calculator free?
- Yes, free, no sign-up, runs entirely in your browser.