TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, calculated by multiplying your BMR by an activity multiplier.

How is TDEE calculated?

TDEE = BMR × activity multiplier. BMR is estimated using either the Mifflin-St Jeor or Harris-Benedict formula, then multiplied by a factor based on your activity level.

🔥 TDEE Calculator

Calculate Total Daily Energy Expenditure

Gender

Age (years)

Weight (kg)

Height (cm)

Activity Level

Formula

Estimated TDEE

2546 kcal

BMR 1643 kcal × Moderately Active

Mild Deficit

2046 kcal

TDEE - 500

Larger Deficit

1796 kcal

TDEE - 750

Mild Surplus

2846 kcal

TDEE + 300

Larger Surplus

3046 kcal

TDEE + 500

Estimated Macros (based on 2046 kcal deficit)

Protein112-154g

Fat57-85g

Carbs181-272g

* Formula: Mifflin-St Jeor. Protein reference: 1.6-2.2g/kg body weight, Fat: 20-30% of TDEE

TDEE Calculator Guide

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolic rate (BMR), thermic effect of food, daily activity, and exercise. This calculator determines your TDEE based on your sex, age, height, weight, and activity level.

TDEE is the foundational number for any diet or exercise plan — to lose fat, eat below TDEE; to gain muscle/weight, eat above TDEE; to maintain, eat at TDEE. Knowing your TDEE is the first step in scientific weight management.

TDEE Calculation Method and Activity Multiplier Selection

[TDEE Formula] TDEE = BMR × Activity Multiplier

BMR uses the Mifflin-St Jeor formula: - Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5 - Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161

[Activity Multipliers — Be Honest!] - 1.2 — Sedentary (desk job + no exercise) - 1.375 — Lightly active (1-3 days/week light exercise or walking) - 1.55 — Moderately active (3-5 days/week moderate exercise) - 1.725 — Very active (6-7 days/week intense exercise) - 1.9 — Extremely active (professional athlete or physical labor)

Example: 30-year-old woman, 165cm, 55kg, moderately active (1.55) BMR = 10×55 + 6.25×165 - 5×30 - 161 = 1,244 kcal TDEE = 1,244 × 1.55 ≈ 1,928 kcal/day

Diet and Exercise Planning Based on TDEE

[Fat Loss Plan] — Create a reasonable calorie deficit Target intake = TDEE - 300~500 kcal/day - Expected weekly weight loss: 0.5-1 kg - Deficit should not exceed 500 kcal to avoid metabolic slowdown and muscle loss - Protein: 1.6-2.0g per kg body weight (protect muscle) - Carbs: 25%-40% of total calories (choose low-GI carbs) - Fat: 20%-30% of total calories (prioritize unsaturated fats)

[Muscle Gain Plan] — Moderate calorie surplus Target intake = TDEE + 200~300 kcal/day - Combine with strength training (3-4 full-body sessions per week) - Protein: 1.8-2.2g per kg body weight - Carbs: 45%-55% of total calories (fast carbs pre/post workout) - Ensure adequate sleep (7-9 hours/night) for muscle synthesis

[Maintenance Plan] Target intake = TDEE (±100 kcal is acceptable) Eat a balanced diet and maintain current exercise habits.

[Important Reminders] 1. Never eat below BMR! Long-term low calorie intake slows metabolism 2. Reassess TDEE every 2-4 weeks (BMR changes as weight changes) 3. TDEE is an estimate — actual expenditure may vary ±10% by individual 4. Adjust based on body response — increase intake if constantly fatigued or overly hungry

This calculator is for reference only and does not constitute medical advice. Consult a nutritionist for special health conditions.

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TDEE Calculator Guide

TDEE (Total Daily Energy Expenditure) is the total number of calories a person burns in 24 hours through all pathways: basal metabolic rate (BMR), thermic effect of food (TEF), exercise activity, and non-exercise activity thermogenesis (NEAT).

This calculator supports two BMR formulas: Mifflin-St Jeor (recommended, 1990) and Harris-Benedict (revised 1984). Combined with 5 activity levels, it calculates your estimated TDEE. It also provides reference values at different calorie deficits and surpluses, along with estimated macronutrient breakdown.

TDEE Calculation Formula

Step 1: Calculate BMR

Mifflin-St Jeor (recommended):
Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161

Harris-Benedict (traditional):
Male: BMR = 88.362 + 13.397×weight + 4.799×height - 5.677×age
Female: BMR = 447.593 + 9.247×weight + 3.098×height - 4.330×age

Step 2: Multiply by activity multiplier to get TDEE
Sedentary (1.2) | Lightly Active (1.375) | Moderately Active (1.55) | Very Active (1.725) | Extra Active (1.9)

Step 3: Reference adjustments
Mild deficit: TDEE - 500 kcal | Larger deficit: TDEE - 750~1000 kcal
Mild surplus: TDEE + 300 kcal | Larger surplus: TDEE + 500 kcal

Understanding TDEE Components

TDEE consists of four components:

① Basal Metabolic Rate (BMR) — 60-70% The minimum energy needed to maintain vital functions: heartbeat, breathing, cell repair, temperature regulation. This is the largest single component.

② Thermic Effect of Food (TEF) — ~10% Energy used to digest, absorb, and metabolize food. Protein has the highest TEF (20-30%), carbs (5-10%), fat (0-3%).

③ Exercise Activity (TEE) — 15-30% Calories burned through planned physical exercise.

④ Non-Exercise Activity Thermogenesis (NEAT) — Variable All daily activities besides exercise: walking, housework, standing, fidgeting. NEAT is a major source of individual variation in TDEE.

Total: TDEE = BMR + TEF + TEE + NEAT

TDEE Calculation Examples

📋

Example 1: 32-year-old male programmer Input: male, 32, 80kg, 175cm, moderately active, Mifflin formula BMR = 10×80 + 6.25×175 - 5×32 + 5 = 1739 kcal TDEE = 1739 × 1.55 = 2695 kcal/day Results: - Maintenance: 2695 kcal/day - Mild deficit (-500): 2195 kcal/day - Larger deficit (-750): 1945 kcal/day Estimated macros (at 2195 kcal): Protein: 128-176g | Fat: 49-73g | Carbs: 169-224g Example 2: 26-year-old female teacher Input: female, 26, 55kg, 163cm, lightly active, Mifflin formula BMR = 10×55 + 6.25×163 - 5×26 - 161 = 1278 kcal TDEE = 1278 × 1.375 = 1757 kcal/day Results: - Maintenance: 1757 kcal/day - Mild surplus (+300): 2057 kcal/day

Estimation Limitations

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Formula selection: • Mifflin-St Jeor: More accurate for modern populations, especially for overweight individuals. Recommended as first choice. • Harris-Benedict: May be slightly more accurate for lean individuals, but generally has ±5% deviation. • Results from both formulas typically differ by 50-150 kcal, which is within normal range. Activity level self-assessment: • Many people overestimate their activity level • Moderately active = 3-5 moderate-intensity exercise sessions per week (e.g., 45 min jogging), not just casual walking • If unsure, choosing a lower level is generally safer Factors affecting accuracy: • Stress levels, menstrual cycle, ambient temperature, recent diet history, and sleep quality can all influence actual TDEE

Common Use Cases

- Estimating daily calorie needs for weight management
- Establishing calorie reference points for different goals
- Understanding the relationship between activity and calorie expenditure
- Comparing calorie needs at different activity levels

TDEE vs Related Tools

This site offers several complementary tools:

① TDEE Calculator (this tool): Calculates total daily calorie needs and reference values for different goals ② Calorie Calculator: Similar to TDEE but focuses on different rates of weight change ③ BMR Calculator: Calculates only the basal metabolic rate component ④ Macro Calculator: Calculates macronutrient grams based on total calories and ratios

Recommended workflow: TDEE → Select target calories → Use Macro Calculator for detailed breakdown

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