Caldef AI

TDEE Calculator

Find your Total Daily Energy Expenditure — the calories your body burns each day based on your size and activity level.

yrs
kg
cm

What Is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It accounts for your resting metabolism (BMR) plus the energy you spend on movement, exercise, and daily activity.

Eating at your TDEE keeps your weight stable. Eating below it creates a deficit for weight loss; eating above it creates a surplus for muscle gain.

How TDEE Is Calculated

This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor.

For Men:

BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

For Women:

BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE = BMR × Activity Multiplier (1.2 for sedentary up to 1.9 for extra active)

How Accurate Is This Calculator?

The Mifflin-St Jeor equation is one of the most validated formulas for estimating energy expenditure. That said, individual metabolism can vary by 10–15%. Use your TDEE as a starting point, then track your weight for two to three weeks and adjust your intake by 100–200 calories if needed.

Want to calculate a specific calorie goal?

Use the calorie calculator to get goal calories for weight loss, maintenance, or muscle gain — along with suggested macros.

Open Calorie Calculator