TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories your body burns each day — using the Mifflin-St Jeor equation and your activity level.
| Goal | Daily (kcal) | Weekly (kcal) |
|---|
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for everything: the energy needed to keep your organs functioning at rest (your Basal Metabolic Rate), the calories burned digesting food (the thermic effect of food), and all physical activity from walking to intense exercise.
Knowing your TDEE is essential for managing your weight. If you eat fewer calories than your TDEE, you will lose weight over time. If you eat more, you will gain weight. Matching your calorie intake to your TDEE maintains your current weight.
How TDEE is Calculated
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate predictive formula for estimating BMR in healthy adults by the Academy of Nutrition and Dietetics.
The Mifflin-St Jeor formula calculates your Basal Metabolic Rate (BMR) first:
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
Your BMR is then multiplied by an activity factor to get your TDEE:
For example, a 30-year-old male weighing 80 kg at 180 cm with moderate activity would have a BMR of approximately 1,780 kcal and a TDEE of about 2,759 kcal per day.
Activity Level Guide
Choosing the right activity level is critical for an accurate TDEE estimate. Most people overestimate their activity level — when in doubt, choose the lower option.
| Level | Description | Factor |
|---|---|---|
| Sedentary | Desk job with little to no exercise. Most of the day spent sitting. | 1.2 |
| Lightly Active | Light exercise or walking 1-3 days per week. Some daily movement beyond sitting. | 1.375 |
| Moderately Active | Moderate exercise 3-5 days per week, such as jogging, cycling, or swimming. | 1.55 |
| Very Active | Hard exercise or sports 6-7 days per week. Physically demanding daily routine. | 1.725 |
| Extremely Active | Professional athlete, very physical job combined with daily training. | 1.9 |
TDEE and Weight Management
Understanding your TDEE helps you set realistic calorie targets based on your goals:
- Weight loss: Eat 500 calories below your TDEE to lose approximately 0.45 kg (1 lb) per week. A deficit larger than 1,000 calories per day is generally not recommended without medical supervision.
- Weight maintenance: Eat at or near your TDEE to keep your current weight stable.
- Weight gain: Eat 500 calories above your TDEE for a controlled surplus that supports muscle growth with minimal fat gain when combined with resistance training.
Keep in mind that TDEE is an estimate. Individual metabolism varies due to genetics, muscle mass, hormonal factors, and other variables. Use your TDEE as a starting point and adjust based on how your body responds over 2-4 weeks.
Track Your Blood Work with Health3
Understanding your energy needs is a great start. Go deeper by tracking your blood work and biomarkers over time with Health3.
