How to use the TDEE Calculator
- Enter your details and activity level.
- Press “Calculate” to see your TDEE and a comparison of all activity levels.
Formula used
BMR is estimated with the Mifflin-St Jeor equation, which research has found to be among the most accurate for healthy adults: men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
Daily energy needs (TDEE) are BMR multiplied by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), 1.9 (extra active).
Activity levels explained
- Sedentary: desk job, little or no exercise.
- Lightly active: light exercise 1–3 days a week.
- Moderately active: moderate exercise 3–5 days a week.
- Very active: hard exercise 6–7 days a week.
- Extra active: physical job plus hard training.
Limits of these estimates
Formulas describe averages. Your real needs can differ by 10% or more depending on body composition, genetics, medical conditions and medications. Use the result as a starting point, track your progress for a few weeks and adjust. Pregnant or breastfeeding women, children, and people with medical conditions should ask a doctor or registered dietitian.
Frequently asked questions
How do I use TDEE to lose weight?
Eat below your TDEE. A 500 kcal daily deficit leads to about 0.5 kg (1 lb) loss per week.
Is TDEE the same as maintenance calories?
Yes. Eating at your TDEE should keep your weight stable.