TDEE Calculator
Calculate your Total Daily Energy Expenditure — how many calories you burn each day including activity.
Your TDEE
How to use the TDEE Calculator
- Select your gender and enter your age.
- Enter weight in kg and height in cm.
- Choose the activity level that honestly matches your average week.
- Click Calculate to see your BMR and TDEE (maintenance calories).
Formula used
BMR uses the Mifflin-St Jeor equation. Activity factors: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.
Worked example
Man, 30 years, 70 kg, 175 cm, moderately active
BMR = 10×70 + 6.25×175 − 5×30 + 5 ≈ 1,649 kcal
TDEE = 1,649 × 1.55 ≈ 2,556 kcal/day
To lose about 0.5 kg a week, eat around 2,050 kcal/day
Using TDEE for your goal
Weight loss: eat 300–500 kcal below TDEE. Maintenance: eat at TDEE. Muscle gain: eat 200–300 kcal above TDEE with enough protein. Track your weight for two to three weeks; if it does not move as expected, adjust by 100–200 kcal rather than trusting the formula blindly.
Tips for accurate results
- Most people overestimate activity — if unsure, choose one level lower.
- Recalculate after every 4–5 kg of weight change.
- Do not go below about 1,200 kcal (women) or 1,500 kcal (men) without medical advice.
Frequently Asked Questions
BMR is the energy your body uses at complete rest; TDEE adds the energy used for daily movement and exercise.
Formulas are usually within about 10% for most people. Use it as a starting point and adjust based on results.
Usually it is closer to light to moderate; light (1.375) is a safer starting point.
Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
TDEE Explained
TDEE = BMR × Activity Multiplier. It represents your total daily calorie burn including exercise and daily activities.