TDEE Calculator

Calculate your Total Daily Energy Expenditure based on age, weight, height, and activity level

Free Tool Daily calorie needs

What This Calculator Does

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your basal metabolic rate, physical activity, and the thermic effect of food. This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor to determine your total daily calorie needs. Knowing your TDEE is essential for setting calorie targets whether your goal is weight loss, maintenance, or muscle gain.

The Formula

Mifflin-St Jeor Equation:
  Men:   BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5
  Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

TDEE = BMR x Activity Multiplier
  Sedentary:        x 1.2
  Lightly Active:   x 1.375
  Moderately Active: x 1.55
  Very Active:      x 1.725
  Extremely Active: x 1.9
        

Example Calculations

Example: 25-year-old active male

A 25-year-old man weighing 170 lbs (77.1 kg) at 70 inches (177.8 cm) who exercises 3-5 days per week. BMR = 10(77.1) + 6.25(177.8) - 5(25) + 5 = 1,758 cal. TDEE = 1,758 x 1.55 = 2,725 calories per day.

Example: 35-year-old lightly active female

A 35-year-old woman weighing 140 lbs (63.5 kg) at 65 inches (165.1 cm) who exercises 1-3 days per week. BMR = 10(63.5) + 6.25(165.1) - 5(35) - 161 = 1,342 cal. TDEE = 1,342 x 1.375 = 1,845 calories per day.

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How to Use Your Results

Your TDEE represents your maintenance calories. To lose weight, eat 300 to 500 calories below your TDEE. To gain muscle, eat 200 to 300 calories above. Track your weight weekly and adjust by 100 to 200 calories if progress stalls. Remember that TDEE is an estimate, so use it as a starting point and fine-tune based on your actual results over 2 to 4 weeks.

Frequently Asked Questions

How accurate is the TDEE Calculator?

The TDEE Calculator uses well-established scientific formulas to provide reliable estimates. The Mifflin-St Jeor equation is considered the most reliable predictive equation for estimating BMR in most adults, with an accuracy of plus or minus 10 percent. For precise measurements, consult a healthcare professional or certified personal trainer.

Is the TDEE Calculator free to use?

Yes, the Fitnit TDEE Calculator is completely free with no sign-up required. Enter your values and get instant results. You can use it as many times as you like.

What formula does the TDEE Calculator use?

This calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely considered the gold standard for BMR estimation. It calculates your base metabolic rate from weight, height, age, and gender, then multiplies by an activity factor to determine total daily energy expenditure.

How often should I recalculate my daily calorie needs?

We recommend recalculating every 4 to 6 weeks, or whenever your weight, activity level, or fitness goals change significantly. Regular updates ensure your targets stay aligned with your current body and lifestyle.

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