Use our free TDEE calculator to find out how many calories you burn per day. Get your basal metabolic rate, body mass index, macronutrient breakdown, and personalized calorie targets for weight loss, maintenance, or muscle gain — all based on the most accurate Mifflin-St Jeor equation.
Your Maintenance Calories
calories per day
0 calories per week
Basal Metabolic Rate
cal/day at rest
Formula: Mifflin-St Jeor
Body Mass Index
Normal
TDEE Across All Activity Levels
Calorie Targets for Weight Change
Macronutrient Breakdown
Suggested Daily Meal Split
Exercise Time to Burn Your TDEE
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns over a full 24-hour day. Unlike your resting metabolic rate, which only accounts for energy used during complete rest, TDEE captures everything — from breathing and digesting food to walking, exercising, and even fidgeting at your desk.
Knowing your TDEE is the foundation of any successful nutrition strategy. Whether your goal is fat loss, lean muscle gain, or simply maintaining your current body weight, your TDEE tells you exactly how many calories you need to consume each day to achieve that goal. It is essentially your maintenance calories — the energy balance point where your weight stays stable.
Your total daily energy expenditure is the sum of four distinct metabolic processes. Each contributes a different proportion to your overall calorie burn:
Calculating your TDEE is a two-step process. First, you estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. Then, you multiply your BMR by an activity factor that reflects your daily physical activity level.
This calculator uses the Mifflin-St Jeor equation as its default. Research published in the American Journal of Clinical Nutrition and endorsed by the American Dietetic Association found it to be the most accurate predictive equation for estimating resting energy expenditure in healthy adults.
Originally published in 1919 and revised in 1984, the Harris-Benedict equation is one of the oldest BMR formulas. It uses age, sex, height, and weight but tends to slightly overestimate caloric needs compared to Mifflin-St Jeor, particularly in overweight individuals.
The most precise option for people who know their body fat percentage. Katch-McArdle uses lean body mass (fat-free mass) rather than total body weight, making it significantly more accurate for athletic individuals or those with unusual body compositions.
After calculating BMR, the next step is applying an activity factor. This multiplier accounts for energy burned through daily movement, non-exercise activity thermogenesis (NEAT), and structured exercise beyond your resting metabolic rate:
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Office work, minimal walking, no structured exercise |
| Lightly Active | 1.375 | Light exercise or walking 1–3 days per week |
| Moderately Active | 1.55 | Moderate training 3–5 days per week (gym, jogging, sports) |
| Very Active | 1.725 | Hard training 6–7 days per week or physically demanding job |
| Extremely Active | 1.9 | Professional athlete, two-a-day training, or intense physical labor |
Tip: Most people overestimate their activity level. If you're unsure, select one level lower and adjust after 2–3 weeks of tracking your body weight.
Once you know your TDEE, you can adjust your daily calorie intake to match your specific goal. The fundamental principle is energy balance: consuming more calories than your TDEE causes weight gain; consuming fewer causes weight loss.
To lose body fat, eat fewer calories than your TDEE. A moderate deficit of 300–500 calories per day produces roughly 0.25–0.5 kg (0.5–1 lb) of fat loss per week, which is considered safe and sustainable. Aggressive deficits (over 1,000 calories) can lead to muscle loss, metabolic adaptation, hormonal disruption, and increased binge eating risk. Never eat below 1,200 cal/day for women or 1,500 cal/day for men without medical supervision.
Building lean muscle requires a caloric surplus combined with resistance training. A lean bulk involves eating 200–350 calories above your TDEE with 1.6–2.2g protein per kg body weight daily. Larger surpluses simply increase fat storage without additional muscle-building benefit.
Eating at your TDEE maintains your current weight. Body recomposition — simultaneously losing fat and gaining muscle — is achievable at maintenance intake, especially for beginners to resistance training or those returning after a break. This approach requires patience but produces a leaner physique without dramatic weight fluctuations.
Your TDEE changes as your body weight, lean mass, age, and activity level change. As you lose weight, your BMR decreases because there is less tissue to maintain — a phenomenon called metabolic adaptation. Recalculate after every 5–10 kg of weight change to avoid plateaus and keep your calorie targets accurate.
These three metabolic metrics are frequently confused. Here's a clear comparison:
| Metric | What It Measures | Includes Activity? |
|---|---|---|
| BMR | Calories burned at absolute rest (vital organ function only) | No |
| RMR | Calories burned at rest including minimal daily processes | No (slightly higher than BMR) |
| TDEE | Total calories burned in a full day including all activity | Yes — includes BMR + NEAT + EAT + TEF |
Resting Metabolic Rate (RMR) is often used interchangeably with BMR, but RMR is typically 10–20% higher because it includes minor daily processes like sitting and maintaining posture. For practical calorie planning, TDEE is the number you should use — BMR alone would put most people in an excessively deep caloric deficit.
After determining your daily calorie target, the next step is splitting those calories among the three macronutrients: protein, carbohydrates, and dietary fat. This macro split significantly impacts body composition, workout performance, satiety, and metabolic health.
Essential for muscle protein synthesis, tissue repair, immune function, and enzyme production. Protein also has the highest thermic effect — your body burns 20–30% of protein calories during digestion alone. Active individuals should aim for 1.6–2.2g per kg body weight daily.
Your body's preferred fuel source for high-intensity exercise and brain function. Complex carbohydrates from whole grains, vegetables, and legumes provide sustained energy and are rich in micronutrients and fiber. Carb needs vary based on activity level and training intensity.
Essential for hormone production (testosterone, estrogen), fat-soluble vitamin absorption (A, D, E, K), brain health, and cell membrane integrity. A minimum of 20–25% of total calories from fat is recommended for hormonal health. Going below this threshold long-term can disrupt endocrine function.
The most common error. Many people select "Very Active" when they work out 4–5 times weekly but sit at a desk for 8+ hours daily. The activity multiplier accounts for your entire day, not just your workout. If you sit most of the day and exercise for an hour, "Moderately Active" or "Lightly Active" may be more appropriate.
Non-exercise activity thermogenesis can vary by thousands of calories. Two people with identical workouts can have very different TDEEs based on daily step count, standing time, and general movement patterns. Increasing your daily steps is one of the simplest ways to raise your calorie expenditure.
A TDEE calculator gives you an estimate, not an absolute number. Without tracking your food intake and weight for at least 2–4 weeks, you can't verify accuracy. Use a food scale and tracking app, then adjust by 100–200 calories based on real-world results.
Extreme restriction (1,000+ calories below TDEE) often backfires — it leads to excessive muscle loss, hormonal disruption, increased hunger hormones (ghrelin), decreased energy expenditure, and frequently results in weight regain. A moderate, sustainable deficit always wins long-term.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate, physical activity, thermic effect of food, and non-exercise movement. It matters because it determines your maintenance calories — the baseline for any weight loss, muscle gain, or maintenance plan. Without knowing your TDEE, calorie targets are just guesswork.
BMR (Basal Metabolic Rate) measures only the calories burned at complete rest for basic survival — organ function, breathing, blood circulation. TDEE is much more comprehensive: it includes BMR plus all additional calories from walking, exercising, digesting food, and everyday movements. Depending on activity level, TDEE is typically 20–90% higher than BMR.
Eat 300–500 calories below your TDEE daily to create a moderate caloric deficit. A 500-calorie daily deficit produces roughly 0.5 kg (1 lb) of fat loss per week. Combine this with adequate protein (1.6–2.2g/kg) and resistance training to preserve lean muscle mass. Avoid going below 1,200 cal/day (women) or 1,500 cal/day (men) without professional supervision.
For lean muscle gain, eat 200–350 calories above your TDEE while following a progressive resistance training program. Consume 1.6–2.2g protein per kg body weight daily to maximize muscle protein synthesis. Larger surpluses increase fat gain without proportionally increasing muscle growth.
This calculator uses the Mifflin-St Jeor equation, which research shows is accurate within approximately 10% of measured energy expenditure for most healthy adults. The biggest error source is self-reported activity level — most people overestimate their activity. Use your result as a starting point, track your weight for 2–4 weeks, and adjust by 100–200 calories if needed.
For most people, Mifflin-St Jeor is the most accurate and is endorsed by the American Dietetic Association. If you know your body fat percentage, Katch-McArdle is better because it uses lean body mass. The Harris-Benedict equation is the classic formula but slightly overestimates calorie needs.
If your chosen activity level already includes your exercise habits, do not eat back additional exercise calories — that would be double-counting. If you selected "Sedentary" and track exercise separately via a fitness tracker, you can add back roughly 50–75% of those tracked calories. Fitness trackers tend to overestimate calorie burn by 20–40%, so eating back 100% often leads to overeating.
Yes. As you lose weight, your body requires fewer calories (your BMR decreases with less tissue to maintain). This is called metabolic adaptation. Recalculate after every 5–10 kg (10–20 lbs) of weight change to keep targets accurate and avoid hitting a weight loss plateau.
NEAT (Non-Exercise Activity Thermogenesis) includes all calories burned through daily movements that aren't structured exercise — walking, standing, cooking, cleaning, fidgeting. NEAT can vary by up to 2,000 calories per day between individuals. Boosting your daily step count and staying generally active is one of the most effective and sustainable ways to increase your total calorie burn.
Not as dramatically as commonly believed. A landmark 2021 study published in Science found that metabolic rate stays relatively stable between ages 20–60, declining by less than 1% per year. The larger factor is that people tend to lose muscle mass (sarcopenia) and become less active as they age. Maintaining resistance training and daily activity can substantially offset age-related changes.
Yes. Body recomposition — losing fat while gaining muscle — is possible by eating at or slightly below your TDEE with structured resistance training and adequate protein. It works best for beginners, people returning from a training break, and those with higher body fat percentages. Progress is slower than dedicated bulk/cut cycles but avoids dramatic weight swings.
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This TDEE calculator provides estimates for informational and educational purposes only. It does not constitute medical advice, nutritional counseling, or diagnosis. Individual metabolic rates vary based on genetics, medical conditions, medications, hormonal status, and other factors not captured by predictive equations. Always consult a qualified healthcare professional, registered dietitian, or licensed nutritionist before making significant dietary changes — especially if you have pre-existing health conditions, are pregnant or breastfeeding, or are under 18.