TDEE Calculator (Total Daily Energy Expenditure)

Calculate comprehensive TDEE including BMR, TEF, NEAT, and exercise activity.

By Konstantin Iakovlev · Updated September 2026 · Source: Mifflin et al., Am J Clin Nutr 1990 — the Mifflin-St Jeor equation

Sex
lbs
Job Type

BMR

1,737.00 cal

TDEE

2,693.00 cal

Calorie Targets

BMR (Mifflin-St Jeor)1,737.00 cal
TEF (10%)174.00 cal
TDEE2,693.00 cal
Weight Loss (-500)2,193.00 cal
Weight Gain (+300)2,993.00 cal

Use the TDEE Calculator (Total Daily Energy Expenditure) above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and is not medical advice. Results are estimates from standard formulas and the numbers you enter. Talk to a doctor or another qualified health professional about your own health before acting on them.

How It Works

Total Daily Energy Expenditure, or TDEE, is the full count of calories your body burns over a day. It rolls together four distinct pieces: your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and the calories spent during deliberate exercise. Pinning down this number is the foundation of any plan to lose, gain, or hold steady on weight through the year ahead.

The math here begins with the Mifflin-St Jeor equation, which most research treats as the most reliable BMR estimate for healthy adults. The BMR is then multiplied by an activity factor: 1.2 for sedentary, 1.375 light, 1.55 moderate, 1.725 active and 1.9 very active. These are the conventional multipliers used with BMR equations, not figures from any one guideline, and they already include the calories spent digesting food, so the 10% thermic-effect line in the results is shown for reference and is not added a second time. Choosing "Active Job" adds a flat 200 calories for on-your-feet work that an exercise-based factor misses.

Honest activity reporting matters more than people expect. Inflate how active you really are and the resulting calorie target will quietly undermine whatever goal you set. Treat the output as an informed estimate rather than a fixed truth, since metabolic rates differ from one person to the next, and recalibrate as your weight and habits shift. NEAT in particular gets overlooked, yet the calories you burn through fidgeting, walking, and everyday movement can add up to a meaningful share of the total.

Example: Sarah's Daily Energy Needs

  1. 1 Input: Sarah is a 30-year-old woman, 150 lbs (68.04 kg) and 5'5" (165.1 cm), who trains at a moderate level 3-5 days a week and has a desk job.
  2. 2 BMR (Mifflin-St Jeor, women): 10 × 68.04 + 6.25 × 165.1 − 5 × 30 − 161 = 680.4 + 1,031.9 − 150 − 161 = 1,401 calories.
  3. 3 TDEE: 1,401.3 × 1.55 (moderate) = 2,172 calories per day. The desk job adds nothing, and the 10% thermic-effect figure (140 calories) is already inside the 1.55 factor.
  4. 4 Targets: the calculator shows 1,672 calories for weight loss (TDEE − 500) and 2,472 for weight gain (TDEE + 300). Her weight trend over 2-3 weeks at a steady intake is the real check on whether 2,172 fits her.

Source: Mifflin et al., Am J Clin Nutr 1990 — the Mifflin-St Jeor equation · Last updated: September 2026

Frequently Asked Questions

How do you calculate TDEE accurately?
TDEE is calculated by multiplying your BMR (basal metabolic rate) by an activity factor: sedentary (1.2), light (1.375), moderate (1.55), active (1.725), very active (1.9). Track actual weight changes over 2-3 weeks for the most accurate estimate.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to maintain basic functions. TDEE adds calories burned through daily activity, exercise, and digesting food. TDEE is always higher than BMR.
How many calories below TDEE should I eat to lose weight?
A deficit of 500 calories below TDEE produces roughly 1 pound of fat loss per week. A 250-calorie deficit is more sustainable and preserves muscle. Never go below BMR-level calories without medical supervision.

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