TDEE Calculator
Your TDEE, or Total Daily Energy Expenditure, is how many calories you burn in a day. Eat at it to maintain, below it to lose fat, above it to gain. This is the single most useful number in any diet, and everything else is built on it.
How your TDEE is calculated
Two steps. First, your resting rate (BMR), the energy you burn at complete rest, is estimated with the Mifflin-St Jeor equation, the most accurate of the common formulas in a systematic review.12 Then it is multiplied by an activity factor for everything you do on top of resting:
TDEE = BMR × activity factor (1.2 sedentary → 1.9 extremely active)
The activity factor is where most of the error creeps in, because people overrate how active they are. If in doubt, pick the lower option; you can always adjust up if the scale won't move.
Turning TDEE into a goal
To lose fat, subtract 10–25%. A moderate deficit protects muscle and is easier to sustain than a savage one.6 To gain muscle, add 10–15%; more than that just adds fat. The table above does this for you.
Common questions
Is TDEE the same as calories burned on my watch?
No. Your watch estimates active calories during exercise, often generously. TDEE is your whole day, resting included. Trust a two-week weight trend over any device's number.
Why do calculators give different TDEE numbers?
They use different equations and activity factors. Mifflin-St Jeor, used here, is the most accurate on average, but any estimate can be off by 10% or so. The real test is what happens to your weight.
How often should I recalculate?
Every time you lose or gain about 5 kg, since a lighter body burns fewer calories. If loss stalls, recalculate before cutting further.
Want the full plan, not just a number?
Lean28 turns these numbers into a 28-day meal and workout plan, free.
Build my free planSources
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. Source
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. Source
- Garthe I, Raastad T, Refsnes PE, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104. Source
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837. Source
This calculator is general information, not medical advice, and its results are estimates for healthy adults. Speak to a doctor or registered dietitian before making significant changes, especially if you are pregnant or breastfeeding, under 18, or manage a medical condition.
