TDEE (total daily energy expenditure) is the total number of calories you burn in a day, including rest, daily activity, and exercise. Eat at your TDEE to maintain weight, below it to lose, above it to gain.

How is TDEE calculated?

First calculate BMR with the Mifflin-St Jeor equation, then multiply by an activity factor: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.

How many calories should I eat to lose weight?

Subtract about 500 kcal from your TDEE for a moderate deficit of roughly half a kilogram of fat loss per week.

TDEE Calculator: Free Daily Calorie Needs Tool

Your total daily energy expenditure is how many calories you burn in a day. It's the anchor for any goal: eat at it to maintain, below it to lose fat, above it to build muscle.

How the TDEE calculation works

TDEE is built in two steps. First your BMR (basal metabolic rate), the energy you'd burn lying in bed all day, using the Mifflin-St Jeor equation. Then BMR is multiplied by an activity factor for how much you move:

Sedentary × 1.2
Lightly active × 1.375
Moderately active × 1.55
Active × 1.725
Very active × 1.9

The result is your maintenance calories. From there, a roughly 500 kcal deficit loses about half a kilo of fat per week; a 300 kcal surplus supports lean muscle gain. Recalculate every few kilos, since TDEE moves with your body weight.

Frequently asked questions

Is TDEE the same as maintenance calories?

Yes, your TDEE is your maintenance intake. Eat that amount and your weight stays stable over time.

Why is my TDEE different from another calculator?

Most reputable calculators use Mifflin-St Jeor (as this one does), but activity multipliers and rounding differ slightly. Treat any TDEE as a starting estimate and adjust based on real weight change over 2 to 3 weeks.