What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a full day, including everything from breathing and digestion to walking and exercise. It is the most important number for managing your weight: eat fewer calories than your TDEE and you lose weight; eat more and you gain. TDEE is calculated by working out your Basal Metabolic Rate (BMR) and multiplying it by an activity factor.

How TDEE is calculated

This calculator finds your BMR using the accurate Mifflin-St Jeor equation, then multiplies it by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (extra active). The result is your maintenance calories. To lose weight at a steady, healthy rate of about 0.5 kg (1 lb) per week, subtract roughly 500 calories per day; to gain at the same rate, add 500.

Choosing the right activity level

Be honest about your activity. Most people who exercise a few times a week and have a desk job fall into “lightly” or “moderately active”. Choosing too high a level is the most common reason a calorie target stalls weight loss. If your weight does not change after two to three weeks, adjust your activity level down a step and recalculate.

Frequently asked questions

How accurate is a TDEE calculator?

It gives a reliable starting estimate, usually within about 10%. Use it as a baseline, track your weight for a couple of weeks, and fine-tune your calories based on real results.

Should I recalculate as I lose weight?

Yes. As your weight drops, your TDEE falls too. Recalculate every 5–7 kg (10–15 lb) to keep your targets accurate.

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making health decisions.