Last updated:
TDEE Calculator
Calculate Total Daily Energy Expenditure using Mifflin-St Jeor BMR with activity multiplier and macro split.
TDEE Calculator
Free TDEE calculator — calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula with BMR, macro breakdown, cutting and bulking calories.
Enter values above to see results.
About This Calculator
Related Articles
TDEE Explained: Total Daily Energy Expenditure
How to calculate TDEE and use it for bulking, cutting, or maintenance.
Read article →How Many Calories Do You Need? TDEE & BMR
Complete guide to daily energy expenditure and calorie targets.
Read article →How Much Protein Do You Actually Need?
Pair your TDEE with the right macronutrient targets.
Read article →📚 In-Depth Guide
This calculator is part of a comprehensive guide
Calories & Nutrition 2026: The Complete Science-Based Guide to TDEE, Macros & Every Goal
Full GuideComprehensive 2026 guide covering calories, TDEE, BMR, macros, calorie deficit for fat loss, surplus for muscle gain, protein targets, micronutrients, meal timing, food labels, hidden calories and the 10 most common tracking mistakes. 25+ worked examples, USDA & WHO references.
The Complete BMI Guide 2026: Formula, Charts, Healthy Ranges & Alternatives
The definitive 2026 BMI guide: metric and imperial formulas with worked examples, WHO/CDC adult categories, Asian-adjusted thresholds, children's BMI percentile charts, athlete limitations, disease risk associations, waist-to-height ratio, body fat percentage alternatives, and 10 evidence-based strategies to reach a healthy weight. Includes free BMI, calorie, and body fat calculators.
The 2026 Evidence-Based Weight Loss Guide: Calorie Deficit, TDEE, Macros, GLP-1 Era & The Science of Sustainable Fat Loss
The most comprehensive 2026 weight-loss guide: calorie deficit math (500 kcal/day = 1 lb/week), TDEE & BMR formulas (Mifflin-St Jeor, Katch-McArdle), 0.7–1.0 g/lb protein for muscle retention, NEAT and adaptive thermogenesis, diet breaks, refeeds, the GLP-1 / semaglutide / tirzepatide era, body recomposition vs cutting, and free CDC-aligned calorie deficit, TDEE, BMR, and body fat calculators.
Total Daily Energy Expenditure (TDEE) is the total calories burned in 24 hours, comprising BMR (~60–70%), NEAT (~15–30%), TEF (~10%), and EAT (~5–15%). The Mifflin-St Jeôr formula estimates BMR: 10×kg + 6.25×cm − 5×age + 5 (men), −161 (women). TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 extra active). For fat loss, a 300–500 kcal/day deficit preserves lean mass; for a lean bulk, a 200–300 kcal surplus minimises fat gain. Recalculate every 4–6 weeks as weight and NEAT change. NEAT can vary by up to 2,000 kcal/day between individuals.
🔥 TDEE Calculator — Complete Guide
Reviewed by CalculatorApp.me Health Editorial Team · Updated June 2026 · 10 min read
How TDEE Is Calculated
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in 24 hours. It is calculated as: TDEE = BMR × Activity Multiplier.
The Mifflin-St Jeor formula (1990) is the most accurate for estimating BMR in non-athletes: Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161. This is then multiplied by an activity factor (PAL: physical activity level) ranging from 1.2 (sedentary) to 1.9 (very active).
TDEE changes as weight, age, and activity level change. The most common mistake: using the same TDEE calculation throughout a weight loss journey. Recalculate every 4–6 weeks as your body weight changes, because lighter bodies burn fewer calories at rest.
TDEE Components
- ▸BMR (60–70%): Resting metabolic rate — calories burned at complete rest
- ▸TEF (10%): Thermic effect of food — digesting & absorbing calories
- ▸NEAT (15–30%): Non-exercise activity — fidgeting, walking, standing
- ▸EAT (5–15%): Exercise activity thermogenesis — planned workouts
- ▸NEAT varies most — key lever for weight management outside exercise
Activity Multipliers (PAL Values)
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise; minimal daily movement |
| Lightly Active | 1.375 | Light exercise 1–3 days/week; some walking during day |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week; active commute or job |
| Very Active | 1.725 | Hard exercise 6–7 days/week; physically demanding work |
| Extra Active | 1.9 | Very hard daily exercise plus physical job; 2x/day training |
Most people overestimate their activity level. When in doubt, choose one level lower — it is easier to eat up than to restrict further.
TDEE Myths vs Facts
Frequently Asked Questions
What is the difference between TDEE and BMR?›
BMR (Basal Metabolic Rate) is the calories burned at complete rest — just to maintain basic biological functions (breathing, heartbeat, organ function). TDEE includes BMR plus all additional energy expended during the day: digestion (TEF), movement (NEAT), and exercise (EAT). TDEE is always higher than BMR.
How accurate is a TDEE calculator?›
TDEE calculations are estimates with ±10–20% error for individuals. Activity multipliers add the largest source of error. For best accuracy: 1) track actual food intake for 2–3 weeks while weight is stable, 2) that intake equals your true TDEE. Adjustments based on real weight change data beat any formula.
What calorie deficit should I aim for?›
A 300–500 kcal/day deficit produces ~0.3–0.5 kg/week of weight loss while preserving muscle mass when combined with adequate protein. Larger deficits (500–750 kcal/day) are appropriate when BMI is above 30. Deficits above 1,000 kcal/day should only be done under medical supervision.
What calorie surplus should I use to build muscle?›
A modest surplus of 200–300 kcal/day (lean bulk) minimizes fat gain while supporting muscle protein synthesis. Larger surpluses (500+ kcal/day) increase fat gain proportionally without meaningfully accelerating muscle gain beyond physiological rate (~0.5–1.0 kg muscle/month for natural trainees).
Why has my weight loss stalled on the same calories?›
Weight loss stalls because TDEE decreases as body weight drops (lighter body burns fewer calories) and NEAT often decreases unconsciously. Recalculate TDEE at your current weight. You may need to reduce intake by 100–200 kcal/day or add 30 minutes of additional movement per day.
Does muscle really burn more calories than fat?›
Yes, but the effect is modest. Each kg of muscle burns approximately 13–14 kcal/day at rest vs. ~4–5 kcal/day for fat. Adding 5 kg of muscle increases BMR by ~45–50 kcal/day. The main benefit of resistance training for metabolism is preserving muscle mass during a deficit, not creating large caloric burns.
How does age affect TDEE?›
BMR decreases by approximately 1–2% per decade after age 20, primarily due to decreasing muscle mass (sarcopenia). Total TDEE decline averages ~7–10 kcal/day per year in sedentary adults. Resistance training can largely offset age-related metabolic decline by preserving lean muscle mass.
Should I eat back calories burned during exercise?›
For TDEE-based tracking: only if you used a sedentary or lightly active multiplier that doesn't account for your exercise. For most people using a moderate activity multiplier, exercise is already included in TDEE. Apps like MyFitnessPal add exercise calories on top — which leads to double-counting if you used an active TDEE multiplier.
References & Further Reading
- • Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990;51(2):241-247
- • Levine JA — Non-exercise activity thermogenesis (NEAT), Best Practice & Research Clin Endocrinol Metab 2002;16(4):679-702
- • Hall KD et al. — Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction, Cell Metabolism 2015;22(3):427-436
- • IOM — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein, and Amino Acids, National Academies (2005)
Related Calculators
Explore All Health & Fitness Calculators
Nutrition, body composition, strength, and wellness tools — all free.
Reviewed by CalculatorApp.me Health Team
TDEE Calculator — Complete Guide
Total Daily Energy Expenditure formulas, BMR equations, activity multipliers, and evidence-based calorie science.
TDEE
Total Daily Energy Expenditure
BMR
60-75% of TDEE
NEAT
15-30% of TDEE
TEF
8-15% of TDEE
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It represents the sum of all energy used for vital functions, digestion, physical activity, and non-exercise movement.
TDEE consists of four components: Basal Metabolic Rate (BMR) — calories burned at complete rest (60-75%); Thermic Effect of Food (TEF) — energy to digest food (8-15%); Exercise Activity Thermogenesis (EAT) — intentional exercise (5-10%); and Non-Exercise Activity Thermogenesis (NEAT) — fidgeting, walking, posture (15-30%).
Understanding your TDEE is the foundation of any nutrition plan. To lose weight, eat below TDEE (deficit); to gain weight, eat above (surplus); to maintain, eat at TDEE. A 500-calorie daily deficit yields approximately 1 pound of fat loss per week.
TDEE & BMR Formulas
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 5 Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161 Example (30-year-old male, 80 kg, 178 cm): BMR = 10(80) + 6.25(178) − 5(30) − 5 BMR = 800 + 1112.5 − 150 − 5 BMR = 1,757.5 kcal/day TDEE = BMR × Activity Factor TDEE = 1,757.5 × 1.55 (moderate) TDEE = 2,724 kcal/day
Validated in 2005 ADA study as the most accurate predictive equation — within 10% for 82% of individuals.
Men: BMR = 88.362 + 13.397×wt(kg) + 4.799×ht(cm) − 5.677×age Women: BMR = 447.593 + 9.247×wt(kg) + 3.098×ht(cm) − 4.330×age Example (same 30M, 80kg, 178cm): BMR = 88.362 + 13.397(80) + 4.799(178) − 5.677(30) BMR = 88.362 + 1071.76 + 854.22 − 170.31 BMR = 1,844 kcal/day Note: Harris-Benedict tends to overestimate by 5% compared to Mifflin-St Jeor
The original 1919 equation, revised in 1984. Still widely used but Mifflin-St Jeor is preferred for accuracy.
BMR = 370 + 21.6 × Lean Body Mass (kg) Lean Mass = Weight × (1 − Body Fat %) Example (80 kg, 18% body fat): Lean Mass = 80 × (1 − 0.18) = 65.6 kg BMR = 370 + 21.6 × 65.6 BMR = 370 + 1,417 BMR = 1,787 kcal/day Best for: athletes & muscular individuals who know their body fat percentage
Most accurate for athletes and muscular individuals because it accounts for lean body mass directly.
Activity | Factor | Description ─────────────|────────|───────────────────────── Sedentary | 1.2 | Desk job, no exercise Light | 1.375 | Light exercise 1-3d/wk Moderate | 1.55 | Moderate exercise 3-5d/wk Active | 1.725 | Hard exercise 6-7d/wk Very Active | 1.9 | Athlete/physical job + exercise Example (BMR = 1,758): Sedentary: 2,109 kcal Moderate: 2,724 kcal Very Active: 3,340 kcal Difference: 1,231 kcal/day!
Most people overestimate their activity level. Start with one level lower than you think and adjust based on results.
Calorie Goals by Objective
| Goal | Calorie Adjustment | Rate | Protein Target | Best For |
|---|---|---|---|---|
| Aggressive Cut | TDEE − 750-1,000 | 1.5-2 lbs/week | 1.2-1.4 g/kg | Short-term weight loss |
| Moderate Cut | TDEE − 500 | 1 lb/week | 1.0-1.2 g/kg | Sustainable fat loss |
| Mild Cut | TDEE − 250 | 0.5 lb/week | 0.8-1.0 g/kg | Preserving muscle |
| Maintenance | TDEE ± 0 | No change | 0.8 g/kg | Weight stability |
| Lean Bulk | TDEE + 250 | 0.5 lb/week | 1.6-2.2 g/kg | Muscle gain (minimal fat) |
| Bulk | TDEE + 500 | 1 lb/week | 1.4-2.0 g/kg | Muscle & strength gain |
History of Energy Expenditure Science
Lavoisier — Father of Calorimetry
Antoine Lavoisier demonstrated that respiration is a form of combustion, measuring heat and CO₂ output of guinea pigs. He coined 'calorie' as a unit of heat and established the foundation of metabolic science.
Harris-Benedict Equation Published
James Arthur Harris and Francis Gano Benedict published their landmark BMR equation based on measurements of 239 subjects. Despite being over 100 years old, the revised version remains in use today.
Mifflin-St Jeor Equation
M.D. Mifflin and S.T. St Jeor published a new BMR prediction equation based on modern body compositions. Later validated by the ADA as 10% more accurate than Harris-Benedict for contemporary populations.
Doubly Labeled Water Method
The doubly labeled water (DLW) technique became the gold standard for measuring TDEE in free-living conditions. It uses isotopes ²H and ¹⁸O in water to track CO₂ production over 1-2 weeks — the most accurate TDEE measurement method.
NEAT Discovery by Levine
Dr. James Levine at the Mayo Clinic published groundbreaking research on Non-Exercise Activity Thermogenesis (NEAT), showing it can vary by up to 2,000 calories/day between individuals and is the main reason some people resist weight gain.
IAEA DLW Database
The International Atomic Energy Agency published the largest-ever dataset of doubly labeled water TDEE measurements (6,621 individuals, 29 countries). It revealed that TDEE peaks at ages 20-40, then declines ~0.7%/year.
Key Research & Data
American Dietetic Association
BMR Equation Comparison Study (2005)
Compared 4 BMR equations in 2,364 subjects. Mifflin-St Jeor was accurate within ±10% for 82% of individuals — significantly better than Harris-Benedict (69%), WHO (71%), and Owen (73%). Now recommended by the ADA.
Mayo Clinic / Dr. James Levine
NEAT — The Hidden Calorie Burner
NEAT varies by up to 2,000 kcal/day between individuals. Lean people stand and move 2.5 hours/day more than obese people, burning 350+ extra kcal/day. NEAT is the most modifiable TDEE component and the key to metabolic health.
Science (Pontzer et al., 2021)
Daily Energy Expenditure Across the Lifespan
Analyzing 6,421 individuals aged 8 days to 95 years, metabolism is truly stable from ages 20-60 (declining only 0.7%/year). The dramatic decline begins after 60. Infants have the highest metabolic rate relative to body size (50% above adult).
International Journal of Obesity
Metabolic Adaptation to Weight Loss
After losing 10%+ of body weight, TDEE drops by 200-400 kcal/day more than predicted — called 'adaptive thermogenesis.' This metabolic adaptation persists for 6-12 months, contributing to weight regain. Diet breaks may mitigate it.
TDEE Myths vs. Facts
Your metabolism slows dramatically after age 30.
The 2021 Pontzer study of 6,421 people found metabolism is remarkably stable from ages 20-60, declining only 0.7%/year. The real decline starts after 60. Weight gain in your 30s-40s is primarily from reduced activity and increased intake.
Eating 6 small meals per day boosts metabolism.
Meal frequency has no significant effect on TDEE. The Thermic Effect of Food (TEF) is based on total calories and macros consumed — not how many meals they're split into. A systematic review of 15 studies found no metabolic advantage.
Starvation mode stops weight loss completely.
While metabolic adaptation is real (200-400 kcal/day decrease), it never prevents weight loss entirely. At severe caloric restriction, the body adapts by reducing NEAT, lowering thyroid hormones, and increasing hunger — but a deficit still produces loss.
Exercise is the main driver of calorie burn.
Exercise (EAT) accounts for only 5-10% of TDEE for most people. BMR is 60-75%, NEAT is 15-30%, and TEF is 8-15%. You can't outrun a bad diet — a 30-minute run burns ~300 kcal, one cheeseburger is 500+ kcal.
Frequently Asked Questions
What does TDEE stand for?▼
How is TDEE different from BMR?▼
Which TDEE formula is most accurate?▼
How do I use TDEE for weight loss?▼
Can I increase my TDEE?▼
What is metabolic adaptation?▼
How many calories should I eat to gain muscle?▼
Why am I not losing weight at a 'deficit'?▼
Does muscle really burn more calories than fat?▼
How accurate are TDEE calculators?▼
Does the thermic effect of food (TEF) matter?▼
Should I eat back exercise calories?▼
References
- Mifflin et al. — A New Predictive Equation (AJCN, 1990)
- Pontzer et al. — Daily Energy Expenditure (Science, 2021)
- Levine — NEAT: Non-Exercise Activity Thermogenesis
- ADA — Comparison of Predictive Equations (JADA, 2005)
- Harris & Benedict — Biometric Study of BMR (1919)
- Westerterp — Physical Activity & Energy Expenditure
Related Calculators
Is your BMI score accurate?
The standard BMI formula overestimates BMI for tall people and underestimates it for short people. The Oxford/Trefethen formula (2013) corrects this bias — try it alongside your TDEE.
Explore All Health Calculators
Optimize your nutrition, fitness, and wellness with science-backed health tools — CalculatorApp.me.
Browse Health Calculators →