Complete TDEE Calculator Guide 2025

In the journey of physical transformation, data is your most reliable coach. A TDEE Calculator helps you move beyond guesswork by estimating exactly how much fuel your body needs each day. TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period based on your age, sex, height, weight, and activity level.

Our TDEE Calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor to get your daily maintenance calories, along with simple weight loss and weight gain targets. It's completely free, works instantly on any device, and requires no sign-up.

Science Fact: Your TDEE isn't just about exercise. It includes your BMR (calories burned at rest), TEF (calories burned digesting food), and NEAT (calories burned during daily movement like walking or fidgeting) — along with intentional exercise.

How TDEE is Calculated: The Components of Daily Energy

1. Basal Metabolic Rate (BMR)

This is the energy your body needs to keep your heart beating, lungs breathing, and cells functioning while at rest. It typically accounts for 60–75% of your TDEE.

2. Thermic Effect of Activity (TEA)

The calories burned during intentional exercise, such as weightlifting, running, or swimming. This calculator applies an "Activity Multiplier" to your BMR to account for this.

3. Non-Exercise Activity Thermogenesis (NEAT)

Often overlooked, NEAT includes all the energy expended for everything you do that isn't sleeping, eating, or structured exercise — like walking around, fidgeting, or standing.

The Mifflin-St Jeor Formula

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

TDEE = BMR × Activity Multiplier

How to Use This Calculator:

Select Gender.
Enter Age, Weight (kg), and Height (cm).
Select Activity Level: Be honest — choose from Sedentary to Athlete.
Review Results: See your Maintenance Calories along with a suggested Weight Loss (−500 cal) and Weight Gain (+500 cal) target.

Nutrition Pro-Tip: For better body composition results, pay attention to protein intake alongside your calorie target. Adequate protein helps preserve muscle mass, even when eating in a calorie deficit.

The "Activity Trap": Many people overestimate how much they exercise. If you work a desk job but go to the gym 3 times a week, you're likely "Lightly" or "Moderately Active," not "Very Active." When in doubt, start with a lower activity level for a more conservative estimate.

TDEE Activity Multipliers Used by This Calculator

Activity Level	Description	Multiplier
Sedentary	Office job, little to no exercise.	1.2
Lightly Active	Light exercise 1–3 days/week.	1.375
Moderately Active	Moderate exercise 3–5 days/week.	1.55
Very Active	Heavy exercise 6–7 days/week.	1.725
Athlete	Professional training, 2x per day.	1.9

What This Calculator Does — and Doesn't — Include

This tool gives you your maintenance calories plus simple ±500 calorie targets for weight loss or gain. It currently accepts metric units (kg/cm) only, and does not break your calorie target down into a macro (protein/carb/fat) split. If you'd like a macro breakdown, use our dedicated Macro Calculator with your TDEE number from this page.

Medical Disclaimer: Calculations are estimates based on population averages. Individual metabolisms can vary due to genetics, hormonal health, and muscle mass. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Conclusion

Knowing your TDEE gives you a science-based starting point for setting realistic calorie goals, whether you're aiming to lose, maintain, or gain weight. Use the calculator above, and re-check your numbers every few weeks as your weight changes to keep your targets accurate.

Metabolism & Nutrition: Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR is the number of calories you burn just staying alive at rest. TDEE is your BMR plus all the calories you burn from daily movement, working, and exercising.

How many calories should I cut for weight loss?

A standard recommendation is to subtract 500 calories from your TDEE. This typically leads to a healthy weight loss of about 0.5kg (1lb) per week.

Does drinking water increase my TDEE?

Water has zero calories, but staying hydrated is essential for a healthy metabolism. Some studies suggest drinking cold water can slightly increase calorie burn (thermogenesis) as your body warms it up.

Why am I not losing weight even in a deficit?

You might be overestimating your activity level or under-tracking your food intake (sauces and drinks count!). Also, water retention or hormonal changes can temporarily mask fat loss on the scale.

Can I enter my weight in pounds instead of kg?

This calculator currently accepts metric units only (kg and cm). If you know your weight in pounds, convert it to kg first (divide by 2.205) before entering it here.

Does this tool tell me how much protein, carbs, and fat to eat?

No, this calculator only provides your total daily calorie numbers (maintenance, cutting, and bulking). For a full macro breakdown in grams, use it alongside our dedicated Macro Calculator.

TDEE Calculator