TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) with activity multipliers. Free TDEE calculator showing maintenance calories for weight goals.
Calculate your Total Daily Energy Expenditure (TDEE) with activity multipliers. Free TDEE calculator showing maintenance calories for weight goals.
Nothing here is a black box - the script runs the Mifflin-St Jeor equation stated in the lead, multiplies by the activity factor you selected, and returns the same precision you would get working it out manually. The activity multiplier is the design rule here: the calculator multiplies the resting rate computed above by the factor you selected, nothing else. If you log meals, this is the companion number: it uses the same units and daily framing as the diary, which makes comparing your intake against the target a one-glance check rather than a conversion exercise.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, combining your BMR, the thermic effect of food (TEF), and all physical activity. It is the single most important number to know if you want to lose, maintain, or gain weight.
How TDEE is calculated
Our calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor:
- Sedentary (desk job, no exercise): BMR × 1.2
- Lightly active (1-3 light workouts per week): BMR × 1.375
- Moderately active (3-5 moderate workouts): BMR × 1.55
- Very active (6-7 hard workouts): BMR × 1.725
- Extra active (physical job + training): BMR × 1.9
Using TDEE for your goals
To lose approximately one pound of fat per week, eat 500 calories below TDEE daily. To gain one pound per week, eat 500 above.
Formula sources, population limits, and references for this metabolism calculator are documented in our public methodology. Read the methodology · Medical disclaimer