Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period — including sleep, work, exercise, and even digesting food. Unlike your Basal Metabolic Rate (BMR), which only measures calories burned at complete rest, TDEE accounts for your actual lifestyle. Knowing your TDEE is the foundation of any effective weight management plan: eat below TDEE to lose weight, at TDEE to maintain, or above TDEE to gain muscle. Our TDEE Calculator computes your personal number in seconds.
TDEE = BMR × Activity Multiplier
The Mifflin-St Jeor equation calculates your BMR from age, sex, height, and weight. Your TDEE is then found by multiplying BMR by an activity factor:
| Activity Level | Multiplier | Who This Describes |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days per week |
| Very Active | 1.725 | Hard exercise 6–7 days per week |
| Extra Active | 1.9 | Physical job plus daily training |
Example: A 30-year-old woman, 165 cm, 65 kg, moderately active: BMR ≈ 1,420 calories, TDEE ≈ 1,420 × 1.55 = 2,201 calories per day.
Setting Calorie Targets From Your TDEE
| Goal | Daily Calorie Target | Expected Weekly Change |
|---|---|---|
| Aggressive Weight Loss | TDEE − 750 | ~0.75 kg (1.65 lb) |
| Moderate Weight Loss | TDEE − 500 | ~0.5 kg (1.1 lb) |
| Maintain Weight | TDEE | No change |
| Lean Muscle Gain | TDEE + 250 | ~0.25 kg (0.55 lb) |
| Aggressive Bulk | TDEE + 500 | ~0.5 kg (1.1 lb) |
Never eat below your BMR for extended periods — this triggers muscle loss and metabolic slowdown. The minimum safe intake is approximately 1,200 calories for women and 1,500 for men.
Why TDEE Changes Over Time
As you lose weight, your body requires fewer calories to maintain itself because there is physically less mass to support. Additionally, prolonged calorie restriction can cause adaptive thermogenesis — your metabolism becomes more efficient, burning fewer calories than predicted. Recalculate your TDEE every 5–10 kg of body weight change.
TDEE Calculator — Free, instant, private. Find your exact daily calorie burn.