Calculate your TDEE: the calories you burn each day
TDEE is your total daily energy expenditure: what your body burns in 24 hours counting rest, digestion and movement. You can estimate it with a formula or, better, work out your real one from what you have eaten and how your weight has changed.
From your sex, age, height, weight and activity (Mifflin-St Jeor equation).
An estimate from published equations, not a diagnosis.
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How is TDEE calculated?
A day’s expenditure has three parts: basal metabolic rate (what you burn at rest), the energy used to digest food (5% to 15% of daily expenditure on a mixed diet, according to Westerterp’s 2004 review) and physical activity. The estimate calculates basal rate with the Mifflin-St Jeor equation (1990), one of the most widely used in adults, and multiplies it by an activity factor from 1.2 to 1.9: a 35-year-old woman, 1.65 m and 65 kg with light activity has a basal rate of 1,345 kcal and a TDEE of about 1,849 kcal. That is a population average. The real method uses your numbers: if you eat 2,000 kcal a day and lose 0.5 kg in 14 days, your body burned on average 2,000 + 0.5 × 7,700 / 14 ≈ 2,275 kcal. The 7,700 kcal-per-kilo rule is an approximation: Hall (2008) showed it fits people with a lot of body fat and slightly overstates it in leaner people.
TDEE by activity level (two examples)
The same body can burn 1,000 kcal more or less a day depending on how much it moves. Two 35-year-old profiles calculated with the same formula as the calculator: a woman of 1.65 m and 65 kg and a man of 1.78 m and 80 kg.
| Activity | Woman 1.65 m · 65 kg | Man 1.78 m · 80 kg |
|---|---|---|
| Sedentary (×1.2) | 1614 kcal | 2092 kcal |
| Light, 1-3 days (×1.375) | 1849 kcal | 2397 kcal |
| Moderate, 3-5 days (×1.55) | 2085 kcal | 2702 kcal |
| High, 6-7 days (×1.725) | 2320 kcal | 3007 kcal |
| Very high (×1.9) | 2556 kcal | 3312 kcal |
Basal metabolic rate with the Mifflin-St Jeor equation (1990) multiplied by the activity factor (1.2 to 1.9). A population estimate: your real TDEE may differ. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
What does TDEE mean?
Total daily energy expenditure: the calories you burn over a whole day. It adds your basal metabolic rate, the energy it costs to digest what you eat and all your movement, from training to walking or standing.
Is TDEE the same as BMR?
No. BMR is only what you burn at complete rest; TDEE includes it and adds digestion and activity. That is why TDEE is always higher: in the estimated formula, 1.2 to 1.9 times your BMR depending on how active your life is.
How do I work out my real TDEE?
Log everything you eat for at least 2-3 weeks and weigh yourself on several mornings at the start and at the end. With your average calories and the weight change, the calculator solves it: if you eat 2,000 kcal and lose 0.5 kg in 14 days, your real TDEE is around 2,275 kcal.
How many calories should I eat to lose weight?
Fewer than your TDEE. As a reference, losing about 0.5 kg a week means eating roughly 550 kcal a day below it (0.5 × 7,700 / 7). The weight loss calculator tells you how long it will take, accounting for the fact that expenditure drops as you lose weight.
Keep reading
- How many calories should I eat a day →
- Calorie deficit for beginners →
- How to speed up your metabolism →
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