Calculate your Total Daily Energy Expenditure (TDEE) and estimate how many calories you burn each day based on your body information and activity level.
⚙️ TDEE Calculator
Estimated
Daily Expenditure
2,450
calories / day
✓ High Confidence
Likely TDEE Range:2,230 kcal — 2,670 kcal
1,720
BMR (Resting Cals)
Mifflin-St Jeor
Formula Used
⚖️ Clinical & Medical Disclaimer
Informational Estimation: Output calculations are estimates derived from clinical resting metabolic rate equations (Mifflin-St Jeor and Katch-McArdle) and do not constitute individualized medical, dietary, or healthcare advice. Static formulas cannot account for individual endocrine variations, metabolic adaptation, or NEAT variance.
How many days per week do you engage in planned fitness training (gym, running, cycling, sports)?
0 – 1 days / week
Little to no dedicated gym or sports sessions.
2 – 3 days / week
Consistent light-to-moderate training or weekend sports.
4 – 5 days / week
Dedicated lifting, running, or training schedule.
6 – 7 days / week
High-frequency athletic training or two-a-days.
Step 3: Training Intensity & Session Demands
What is the typical intensity of your workout sessions?
Moderate Intensity
Standard strength training, jogging, yoga, steady-state cardio (moderate heart rate).
High / Vigorous Intensity
Heavy compound powerlifting, HIIT, CrossFit, sprinting, competitive endurance.
Calculated Activity Factor: 1.51
Matches Moderately Active baseline (combines daily steps and workouts without double-counting)
🔬 Signature Differentiator
Adaptive TDEE Calibration Lab
Formula calculators are only starting points. Log your actual
daily calories and morning body weight to calculate your Observed Real-World TDEE based on
your weight trend.
💡 Why Multi-Day Trends Matter: Short-term body weight shifts of 0.5–1.5 kg (1–3 lbs) over 24–48 hours are driven by fluctuations in hydration, muscle glycogen storage (each gram of glycogen holds ~3g of water), digestive tract volume, and sodium balance—not immediate loss or gain of body fat. Our adaptive model analyzes rolling averages over 14 to 28 days to isolate true caloric expenditure.
🔒 Local Privacy Guarantee: Your calorie and weight entries are calculated entirely client-side in your web browser. No personal health metrics or tracking entries are ever transmitted to or stored on external servers.
Day
Daily Calories Eaten
Morning Weight
Click "Fill 14-Day Sample Data" above
to test adaptive expenditure calibration instantly!
Observed Real-World TDEE
2,545 kcal/day
+95 kcal vs Formula Baseline
Average Daily Intake
2,350 kcal
Weight Change Rate
-0.22 kg/week
Calibration Confidence
High (14 Days)
🩺 "Why Am I Not Losing Weight?" Diagnostic
Eating below your estimated TDEE but scale isn't
moving? Answer 6 quick questions to diagnose potential tracking errors, hidden calories, or water retention.
TDEE Calculator: Calculate Your Total Daily Energy Expenditure
Evidence-Based Methodology
Peer-Reviewed Literature Cited
Formulas, metabolic equations, and macronutrient algorithms are developed strictly from peer-reviewed clinical energy expenditure literature (Mifflin-St Jeor 1990, Katch-McArdle, Levine NEAT research) and indirect calorimetry human trials indexed in PubMed and NCBI Bookshelf.
You enter your age, weight, height, and activity level into a TDEE calculator and get a calorie number. But what does that number actually mean? If another calculator gives you a different result, it can be hard to know which number to trust. The problem is that a TDEE estimate is not a direct measurement of how many calories your body burns each day.
This calculator is designed to make the number easier to understand. It uses the Mifflin-St Jeor equation to estimate resting energy expenditure and an activity factor to estimate total daily energy expenditure. It also explains how the result is calculated, how to choose your activity level, why estimates can differ, and how to compare the estimate with your real-world results. The Mifflin-St Jeor equation was developed from measured resting energy expenditure in 498 healthy adults. (PubMed [1])
How to Use the TDEE Calculator: Step-by-Step Visual Guide
Follow this quick 3-step visual guide to calculate your daily energy expenditure, select your fitness target, and calibrate your observed real-world metabolic rate.
Step 1: Input Your Personal Metrics & Daily Activity — Select your biological sex, enter age, height, weight, and optional body fat percentage (activating Katch-McArdle formula). Choose the activity level that best matches your typical week or use our 60-second activity questionnaire.
Step 2: Review TDEE Calculation, Target Goals & Macro Split — Receive your estimated daily expenditure (kcal/day) with confidence range. Use the interactive Goal Target Simulator for weight maintenance, slow deficit, optimal deficit, aggressive deficit, or lean bulk, complete with customized protein, carbohydrate, and fat gram breakdowns.
Step 3: Calibrate Expenditure With Real-World Data — Formula calculators provide initial baseline estimates. Use our Adaptive TDEE Calibration Lab to log actual daily calorie intake and morning weight for 14 to 28 days to calculate your true observed metabolic rate.
What Is TDEE?
⚡ Quick Definition:TDEE (Total Daily Energy Expenditure) is the total number of kilocalories your body burns in 24 hours. It is calculated by multiplying your Basal Metabolic Rate (BMR) by your Physical Activity Level (PAL) factor:
TDEE = BMR × Activity Factor
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total energy, expressed in kilocalories (kcal), that your body burns over a 24-hour period — including energy used at rest, during physical activity, and to digest food.
Your daily energy expenditure is made up of four components:
BMR (Basal Metabolic Rate): Energy used at rest to keep essential body functions running — breathing, circulation, brain activity. This accounts for 60%–70% of total daily burn. (NCBI [2])
NEAT (Non-Exercise Activity Thermogenesis): Energy used for everyday movement — walking, standing, household chores, commuting. NEAT can vary by 800+ kcal/day between individuals.
TEF (Thermic Effect of Food): Energy required to digest and process food (roughly 10% of daily intake). Protein has the highest thermic cost (20%–30%).
EAT (Exercise Activity Thermogenesis): Energy burned during planned workouts — running, strength training, cycling, and sports.
Standard TDEE Activity Level Multipliers
Physical Activity Level (PAL) multipliers adjust your resting metabolic floor to account for non-exercise movement (NEAT) and structured exercise (EAT):
Use the interactive calculator above to instantly compute custom targets with full macronutrient gram breakdowns.
This calculator estimates your TDEE using the Mifflin-St Jeor equation to predict resting energy expenditure, then multiplies it by an activity factor. The result is a starting estimate, not an exact measurement of your personal metabolism. Two people with the same height and weight can have meaningfully different energy needs based on muscle mass, daily movement, and lifestyle.
The most important step is comparing your calculator estimate against your real-world weight trend over several weeks, then adjusting if needed. Use our Adaptive Calibration Lab above to track actual intake vs. body weight.
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total energy your body uses during a 24-hour period.
What is a TDEE calculator?▼
A TDEE calculator estimates your daily energy expenditure using information such as age, sex, height, weight, and activity level.
How is TDEE calculated?▼
A common method estimates resting energy expenditure and then multiplies it by an activity factor.
Estimated TDEE = Estimated REE × Activity Factor
What formula does this TDEE calculator use?▼
The calculator uses the Mifflin-St Jeor equation to estimate resting energy expenditure and then applies an activity factor. The original Mifflin-St Jeor study was published in 1990. (PubMed [1])
Is Mifflin-St Jeor accurate?▼
Mifflin-St Jeor is a widely used predictive equation and has performed well compared with several older equations. However, it is still a prediction and cannot be exact for every individual.
Is TDEE the same as maintenance calories?▼
Not exactly.
TDEE is an estimate of energy expenditure. Maintenance calories describe an intake level associated with maintaining body weight over time.
TDEE can be used as a starting estimate for maintenance calories.
How accurate is a TDEE calculator?▼
A TDEE calculator provides an estimate rather than a direct measurement.
Your actual energy needs can differ because activity, body composition, daily movement, and other factors vary between people.
Why do two TDEE calculators give different results?▼
They may use different equations, activity factors, assumptions, or calculation methods.
Which activity level should I choose?▼
Choose the level that best represents your normal overall activity, including exercise, work, walking, and other daily movement.
Can I use TDEE for weight loss?▼
Yes. Your estimated TDEE can provide a starting point for understanding your maintenance calories and planning a calorie deficit.
Can I use TDEE for weight gain?▼
Yes. Your estimated TDEE can provide a starting point for planning a calorie surplus.
Does TDEE change when I lose weight?▼
It can. Changes in body weight and activity can change estimated energy needs.
Should I recalculate TDEE every day?▼
No. Daily recalculation is usually unnecessary. Recalculate when your body weight, activity, or routine changes meaningfully.
Can TDEE be measured?▼
Yes, energy expenditure can be measured using scientific methods such as indirect calorimetry and doubly labeled water. A normal online TDEE calculator estimates rather than measures your TDEE. (PubMed [5])
Should men and women calculate TDEE differently?▼
The Mifflin-St Jeor equation uses different constants for men and women, so sex is one of its inputs. (PubMed [1])
What if my calculated TDEE seems too high or too low?▼
Check your input information and activity level first. Then compare the estimate with your calorie intake and body-weight trend over several weeks.
Trusted Sources & Further Reading
Our calculator is based on peer-reviewed research and guidance from leading health authorities. Learn more from these trusted sources:
CDC — Steps for Losing Weight — The US Centers for Disease Control and Prevention's five steps for healthy weight loss.
NIDDK — Eating & Physical Activity — The US National Institute of Diabetes and Digestive and Kidney Diseases on diet and activity for weight management.
Calculation Methodology – Detailed explanation of our formulas, scientific citations, and activity multipliers.
Disclaimer
This TDEE calculator provides an estimate for general informational and educational purposes.
It does not directly measure your metabolism or total daily energy expenditure.
Individual calorie and energy needs vary.
This calculator is intended for general adult use. It is not a substitute for individualized medical or nutrition advice.
If you are pregnant or breastfeeding, have a medical condition, have a history of an eating disorder, take medication that affects appetite or body weight, or have specific nutrition concerns, speak with an appropriate healthcare professional before making major changes to your diet or calorie intake.
About This Calculator
This calculator uses a transparent calculation method so you can understand where your estimate comes from.
The calculation uses the Mifflin-St Jeor equation to estimate resting energy expenditure and an activity factor to estimate total daily energy expenditure. The original Mifflin-St Jeor research measured resting energy expenditure using indirect calorimetry in 498 healthy adults. (PubMed [1])
The result is an estimate, not a laboratory measurement. The goal is to give you a useful starting point while making the calculation, assumptions, and limitations clear.
🤖
Metabolic AI Assistant
Online · Evidence-based
🤖
👋 Hello! I am your Metabolic AI Assistant. Ask me anything about TDEE, BMR, fat loss deficits, macros, or share your age, height, and weight for an instant estimate!
