TDEE Calculator
Find your Total Daily Energy Expenditure using scientifically-validated equations.
Step 1 of 3
What is your biological sex?
How This Calculator Works
Step 1: Basal Metabolic Rate
Your BMR is calculated using the Mifflin-St Jeor equation (1990), which the Academy of Nutrition and Dietetics recommends as the most accurate formula for estimating resting energy expenditure in healthy adults:
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
Step 2: Activity Multiplier
Your BMR is multiplied by a Physical Activity Level (PAL) factor based on your typical weekly exercise and daily movement. These multipliers range from 1.2 (sedentary) to 1.9 (extremely active) and are derived from the Institute of Medicine Dietary Reference Intakes (2005).
Formula Comparison
We also display results from the Harris-Benedict Revised equation (Roza & Shizgal, 1984) for comparison. A 2005 meta-analysis by Frankenfield et al. in the Journal of the American Dietetic Association found that Mifflin-St Jeor had the lowest error rate across diverse populations, predicting BMR within 10% for 82% of subjects tested.
Using Your TDEE
Your TDEE represents your daily calorie needs to maintain current weight. To lose weight, eat 15-25% below TDEE. To gain weight, eat 10-20% above it. Most nutritionists recommend adjustments of 300-500 calories relative to TDEE for gradual, sustainable changes. Individual variation of 5-15% is normal due to genetics, hormones, and metabolic adaptation.
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in 24 hours, including your base metabolism, physical activity, the thermic effect of food, and non-exercise activity. It matters because knowing your TDEE is the starting point for any nutrition goal: weight loss, muscle gain, or maintenance.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE includes your BMR plus all additional energy burned through daily activity, exercise, and food digestion. For most people, BMR accounts for 60-75% of TDEE.
Which TDEE formula is most accurate?
The Mifflin-St Jeor equation (1990) is considered the most accurate for the general population. A comprehensive review by Frankenfield et al. (2005) in the Journal of the American Dietetic Association found it predicted BMR within 10% for more individuals than any other equation, including Harris-Benedict.
How do I choose the right activity level?
Be honest about your average weekly activity. Sedentary: desk job, little exercise. Lightly Active: 1-3 light workouts per week. Moderately Active: 3-5 moderate sessions. Very Active: hard training 6-7 days. Extremely Active: intense daily training or physical job. Most people overestimate their activity level — when in doubt, choose one level lower.
Does TDEE change over time?
Yes. TDEE changes as your weight, muscle mass, age, and activity levels change. As you lose weight, your TDEE decreases because your body has less mass to maintain. This is called metabolic adaptation. Recalculate every 4-6 weeks or after significant weight changes (5+ kg) for the most accurate targets.
How should I use my TDEE for weight loss?
To lose weight, eat 15-25% fewer calories than your TDEE. For example, if your TDEE is 2,200 calories, eating 1,650-1,870 calories per day creates a sustainable deficit. This typically produces 0.3-0.7 kg of weight loss per week. Avoid cutting more than 25% below TDEE, as larger deficits increase the risk of muscle loss and metabolic adaptation.
Is TDEE the same as maintenance calories?
Yes, TDEE and maintenance calories are effectively the same thing. Both represent the number of calories you need to consume to maintain your current weight. If you eat exactly at your TDEE over time, your weight should remain stable, accounting for normal daily fluctuations from water, food volume, and other factors.
Track it effortlessly with AI
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