Estimate your total daily energy expenditure (TDEE), the number of calories you burn in a typical day including activity, so you know how much to eat to maintain your weight.
What is TDEE?
Total daily energy expenditure is the total number of calories you burn in a day. It includes:
- BMR: energy used at complete rest.
- Everyday movement: walking, standing, chores and fidgeting.
- Exercise.
- The thermic effect of food: energy used to digest what you eat.
If you eat about your TDEE, your weight tends to stay stable. Eat less and you tend to lose weight; eat more and you tend to gain.
How the calculator works
TDEE = BMR (Mifflin-St Jeor) × activity multiplier
| Activity level | Multiplier |
|---|---|
| Sedentary: desk job, little exercise | 1.2 |
| Light: exercise 1 to 3 days a week | 1.375 |
| Moderate: exercise 3 to 5 days a week | 1.55 |
| Very active: hard exercise 6 to 7 days a week | 1.725 |
| Extra active: physical job plus training | 1.9 |
Worked example
A 35-year-old woman, 5 ft 5 in and 154 lb, has a BMR of about 1,394 calories. With moderate exercise (×1.55), her TDEE is about 2,161 calories a day. A 40-year-old man who is 5 ft 10 in and 185 lb with the same activity level burns about 2,721.
Tips for an accurate number
- Be honest about activity. Most people overestimate it. If unsure, choose the lower level.
- Test and adjust. Eat around your TDEE for two to three weeks. If your weight changes, adjust by 100 to 200 calories.
Frequently asked questions
How do I use TDEE to lose weight?
A moderate deficit of about 250 to 500 calories below TDEE is a common starting point. The calorie deficit calculator estimates the timeline.
Does TDEE change as I lose weight?
Yes. A smaller body burns fewer calories, so recalculate every 10 lb or so.
Related tools
These calculators give estimates for healthy adults based on published formulas. They are not medical advice. Talk to a doctor or registered dietitian before making major changes to your diet or exercise, especially if you are pregnant, under 18 or have a health condition.