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Total Daily Energy Expenditure (TDEE) Calculator

Enter your measurements to estimate your basal metabolism and daily calories based on your activity level.

Unit system
Sex

Moderate exercise 3-5 times per week. · Multiplier: 1.55

Your daily energy expenditure

--Basal Metabolic Rate (BMR)
--Maintenance calories (TDEE)

Enter your data to calculate your TDEE.

Fill in the form and click "Calculate TDEE" to see your estimated calories.

Recommended calories by goal

Deficit (weight loss)--

Roughly 20% below your TDEE.

Maintenance--

Calories to maintain your current weight.

Surplus (muscle gain)--

Roughly 10% above your TDEE.

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Quick guide to TDEE

Total Daily Energy Expenditure (TDEE) estimates daily calories combining basal metabolism (BMR) and activity level. Use it as a starting point for adjusting intake to your goals.

How it is calculated

We compute BMR via Mifflin‑St Jeor and multiply it by an activity factor. You can switch between metric and imperial units at any time.

Form fields

  • Age: enter your current age in years.
  • Weight and height: choose metric or imperial and add your current measurements.
  • Activity: select the option that matches your weekly routine (training and work).

Interpretation and tips

  • Treat it as an initial reference. Adjust every 2‑3 weeks based on progress (weight, energy, satiety).
  • For deficit or surplus, use moderate ranges (15‑20%) and avoid extreme cuts.

Sources