TDEE Calculator — How Many Calories Do You Burn?
Calculate your TDEE (Total Daily Energy Expenditure) — the number of calories you burn per day. Free online TDEE calculator.
How to Use
- Select your unit system and gender.
- Enter your age, weight, and height.
- Select your activity level and click Calculate to see your TDEE and BMR.
Formula
BMR (Mifflin-St Jeor):
Men: BMR = 10×W + 6.25×H − 5×A + 5
Women: BMR = 10×W + 6.25×H − 5×A − 161
TDEE = BMR × Activity Multiplier
(W=kg, H=cm, A=age)
Example Calculation
Example: 30-year-old male, 70 kg, 170 cm, moderately active
| Component | Value |
|---|---|
| BMR | 1,673 kcal/day |
| Activity Multiplier (Moderate) | 1.55 |
| TDEE | 2,593 kcal/day |
| Weight Loss Target | 2,093 kcal/day |
| Weight Gain Target | 2,893 kcal/day |
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate and all physical activity.
BMR is calories burned at complete rest (just to keep you alive). TDEE is BMR × activity multiplier — the actual calories you burn with your daily lifestyle.
Be honest — most people overestimate their activity. If you have a desk job and exercise 3 times/week, choose "Lightly Active". Only choose "Very Active" if you do intense exercise 6–7 days/week.
TDEE formulas are estimates with ~10% margin of error. Track your actual intake and weight for 2–3 weeks and adjust. If losing weight at TDEE, your actual TDEE is higher.
Eat 200–300 kcal above TDEE (lean bulk) with high protein intake (1.6–2.2g per kg body weight). This minimizes fat gain while supporting muscle growth.