TDEE Calculator
Our free TDEE Calculator (Total Daily Energy Expenditure Calculator) estimates your daily energy expenditure based on age, sex, weight (kg or lbs), height (cm or inches), and physical activity multiplier (PAL). Explore your estimated maintenance calories and example weight planning ranges.
TDEE Calculator
TDEE Calculator
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Calculation Results Summary
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Energy Balance & Metabolism
TDEE Calculator Online – Total Daily Energy Expenditure Calculator
Our free TDEE Calculator (Total Daily Energy Expenditure Calculator) estimates your daily energy expenditure based on age, sex, weight (kg or lbs), height (cm or inches), and physical activity multiplier (PAL). Explore your estimated maintenance calories and example weight planning ranges.
TDEE Calculation Formula (Mifflin-St Jeor Predictive Equation & PAL Multiplier)
TDEE = BMR × Activity FactorStep 1: Estimate BMR (Mifflin-St Jeor): Men: (10 × W) + (6.25 × H) - (5 × A) + 5 | Women: (10 × W) + (6.25 × H) - (5 × A) - 161. Step 2: Multiply BMR by Physical Activity Level (PAL): Sedentary (1.2), Light (1.375), Moderate (1.55), Heavy (1.725).
TDEE Activity Multipliers & Daily Calorie Breakdown Table
Desk job, little or no structured exercise
Light exercise or sport 1–3 days per week
Moderate exercise or sports 3–5 days per week
Hard exercise or physical labor 6–7 days per week
Example reference for weight-management planning
| Category / Level | Reference Range / Metric | Reference Context |
|---|---|---|
| Sedentary (PAL 1.2) | BMR × 1.2 | Desk job, little or no structured exercise |
| Lightly Active (PAL 1.375) | BMR × 1.375 | Light exercise or sport 1–3 days per week |
| Moderately Active (PAL 1.55) | BMR × 1.55 | Moderate exercise or sports 3–5 days per week |
| Very Active (PAL 1.725) | BMR × 1.725 | Hard exercise or physical labor 6–7 days per week |
| Example Calorie Deficit | TDEE minus a chosen deficit | Example reference for weight-management planning |
Frequently Asked Questions
What is a TDEE calculator and how does it calculate maintenance calories?
A TDEE calculator (Total Daily Energy Expenditure calculator) estimates the total calories your body burns in 24 hours including resting metabolic rate (BMR), thermic effect of food (TEF), and exercise/non-exercise physical activity. Eating equal to your TDEE maintains your current body weight.
How to calculate TDEE online for weight loss by age, height (cm), and weight (kg)?
To calculate TDEE online for weight loss, enter your age, biological sex, weight in kg (or lbs), and height in cm (or inches). First, your BMR is determined using the Mifflin-St Jeor equation, then multiplied by your physical activity score. A calorie deficit below estimated TDEE is commonly used for weight-loss planning, but the appropriate amount varies by individual.
What is the difference between BMR and TDEE calories?
BMR (Basal Metabolic Rate) represents the estimated baseline calories your body requires at complete rest. TDEE includes BMR plus calories burned through daily movement, work, and exercise.
How many calories should I eat daily for weight loss using TDEE?
A calorie deficit below estimated TDEE is commonly used for weight-loss planning, but the appropriate amount varies by individual.
How often should I recalculate my maintenance calories and TDEE?
Consider recalculating when your body weight or physical activity level changes significantly, as body mass changes alter daily energy maintenance estimates.
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