TDEE Calculator (Total Daily Energy Expenditure)
Your TDEE is the total calories you burn in a day. We estimate it with the Mifflin-St Jeor equation and an activity multiplier, then compare it to the average adult and show cut/bulk targets.
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Learn moreWhat TDEE means
TDEE (Total Daily Energy Expenditure) is roughly the calories you burn in 24 hours — your BMR (resting metabolism) multiplied by an activity factor. Eat at your TDEE to maintain weight, ~500 below it to lose about a pound a week, or ~500 above to gain. It is an estimate; track for 2–3 weeks and adjust to your real results.
How it’s calculated & sources
BMR uses the Mifflin-St Jeor equation: 10×kg + 6.25×cm − 5×age + 5 (men) or −161 (women). TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active). We compare TDEE to the average adult daily need (2,000 women / 2,500 men).
Benchmarks: Mifflin-St Jeor equation (1990); average daily calorie needs ~2,000 (women) / ~2,500 (men) per NHS / USDA Dietary Guidelines.
Results update as you type and are general estimates, not personalized advice. Verify with a professional.
Worked example
A moderately active 30-year-old man, 170 lb and 5\u201908\u2033, has a BMR near 1,730 and a TDEE around 2,680 cal/day — about +180 vs the 2,500 average, with a ~2,180 cal cut target.
Frequently asked questions
Is TDEE the same as maintenance calories?
Yes — eating at your TDEE should hold your weight steady. Below it you lose, above it you gain.
Why does my TDEE differ from other calculators?
Different equations (Mifflin-St Jeor vs Harris-Benedict) and activity factors vary. Mifflin-St Jeor is the most accurate for most people.
How accurate is this?
Within ~10% for most adults. Use it as a starting point and adjust based on 2–3 weeks of real weight and intake data.