A TDEE calculator reveals your Total Daily Energy Expenditure—the calories you burn each day. This equals your maintenance calories.
What TDEE means
TDEE = BMR + TEF + Activity EE. Simply: all calories burned in 24 hours.
| Component | Contribution |
|---|---|
| BMR (Basal Metabolic Rate) | 60–70% |
| TEF (Thermic Effect of Food) | ~10% |
| Exercise Activity | 10–20% |
| Non-exercise Activity (NEAT) | 15–20% |
How our TDEE calculator works
- Enter age, sex, height, weight
- Select activity level honestly
- Mifflin-St Jeor calculates BMR
- Activity factor creates TDEE
- Use our TDEE calculator for instant results
TDEE calculator activity levels explained
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, minimal exercise | 1.2 |
| Lightly Active | 1–3 workouts/week | 1.375 |
| Moderately Active | 3–5 workouts/week | 1.55 |
| Very Active | 6–7 workouts/week | 1.725 |
| Extra Active | Athlete + physical job | 1.9 |
TDEE calculator example
30-year-old man, 180 cm, 80 kg:
BMR = 10 × 80 + 6.25 × 180 - 5 × 30 + 5 = 1,820 TDEE (Moderate) = 1,820 × 1.55 = 2,821 calories
This is his maintenance calorie calculator number.
Common TDEE calculator mistakes
- Choosing "athlete" without training intensely
- Using outdated weight/height
- Not accounting for metabolic adaptation
- Expecting perfect precision (10–15% error is normal)
Using TDEE for weight goals
Weight loss: Subtract 250–500 calories
Weight gain: Add 250–500 calories
Maintenance: Eat at TDEE exactly
The calorie calculator automates this with goal selection.
TDEE changes with weight
Losing weight lowers TDEE:
- Lose 5 kg? Drop ~100–150 calories
- Recalculate every 4–5 kg
- Use TDEE calculator with updated weight