TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Find out how many calories you burn daily based on your activity level.
Formula:TDEE = BMR × Activity Multiplier
Daily Calorie Needs
TDEE
2,693
calories/day
BMR
1,737
calories at rest
Activity Calories956 cal
Protein Target136g/day
Weight Goals
Lose 1 lb/week:2193 cal
Maintain:2693 cal
Gain 0.5 lb/week:2943 cal
Your Information
years
5'10"
Activity Level
Calculation Formula
TDEE by Activity Level
Daily Calorie Breakdown
BMR
1,737
65% of TDEE
Activity
956
35% of TDEE
What If My Weight Changed?
Explore how changes affect your results
How Your Metabolism Compares
Compared to the general population (Male)
Your TDEE
2693 cal/day
Percentile
56th
You're in the ideal range!
Distribution
You
10th
1900
25th
2200
Median
2600
75th
3000
90th
3500
Population Average
2600
93 from avg
Ideal Range
2300 - 2900
cal/day
Your Ranking
Top 56%
44% are higher
Optimize Your Metabolism
Tips based on your TDEE calculation
0/7 completed
🥗 NutritionImportant
Track Your Intake Accurately
Your TDEE is an estimate. Track your actual intake and weight changes to find your true maintenance.
🏃 ExerciseRecommended
Boost Your NEAT
Non-Exercise Activity Thermogenesis (NEAT) can add 200-500 calories to your daily burn.
🏃 ExerciseImportant
Build Muscle to Increase BMR
Each pound of muscle burns about 6 calories at rest. More muscle = higher metabolism.
Daily Calorie Needs
TDEE
2,693
calories/day
BMR
1,737
calories at rest
Activity Calories956 cal
Protein Target136g/day
Weight Goals
Lose 1 lb/week:2193 cal
Maintain:2693 cal
Gain 0.5 lb/week:2943 cal
Quick Answer: What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including all activities. Calculate it by multiplying your BMR by an activity factor: Sedentary (x1.2), Light activity (x1.375), Moderate (x1.55), Very active (x1.725), Extra active (x1.9). To lose weight, eat 500 calories below TDEE for approximately 1 pound per week loss. To gain muscle, eat 300-500 above TDEE.
Key Facts About TDEE
- TDEE = BMR multiplied by activity level multiplier (1.2 to 2.0)
- A 500 calorie deficit below TDEE results in approximately 1 pound weight loss per week
- TDEE includes BMR (60-75%), activity calories (15-30%), and thermic effect of food (10%)
- Sedentary multiplier is 1.2; athlete/very active multiplier is 1.9-2.0
- TDEE calculations are estimates with 10-15% variance based on individual factors
- Recalculate TDEE every 10-15 pounds of weight change
- Never eat below your BMR for extended periods
- Track results for 2-4 weeks and adjust based on actual weight changes
Related Health Calculators
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including all activities. It consists of your BMR (calories burned at rest), activity calories, and the thermic effect of food. TDEE is essential for weight management.
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic body functions. TDEE includes BMR plus all activity. TDEE is typically 1.2x to 2x your BMR depending on activity level.
To lose weight, eat fewer calories than your TDEE (caloric deficit). A 500 calorie deficit typically results in 1 lb/week loss. Don't go below BMR for extended periods. For muscle gain, eat above TDEE (caloric surplus).
The Mifflin-St Jeor equation is considered most accurate for most people. The Katch-McArdle formula is best if you know your body fat percentage. Harris-Benedict is older but still widely used.
TDEE calculations are estimates with 10-15% variance. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the calculated TDEE as a starting point, then adjust based on actual results over 2-4 weeks.
Last updated: 2025-01-15
How this works
Formulas are implementations of published clinical or public-health equations. Calculations run in your browser — no inputs are transmitted to our servers and no account is required. The result is informational; it does not diagnose, treat, or replace advice from a clinician.
What this tool can’t do
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Joseph OrdunaFounder & Software Engineer
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).
Daily Calorie Needs
TDEE
2,693
calories/day
BMR
1,737
calories at rest
Activity Calories956 cal
Protein Target136g/day
Weight Goals
Lose 1 lb/week:2193 cal
Maintain:2693 cal
Gain 0.5 lb/week:2943 cal