Total Daily Energy Expenditure (TDEE) Calculator
Calories you burn per day including activity. Free, private and instant.
How to use the TDEE Calculator
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter height.
- Enter weight.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the TDEE Calculator
TDEE is the total calories you burn in a day, including exercise and everyday movement. Eating at your TDEE maintains weight; eating less or more leads to loss or gain.
Also known as: total daily energy expenditure calculator, maintenance calorie calculator, calories burned per day calculator, TDEE and BMR calculator.
Worked example
- Sex: Male
- Age: 30 years
- Height: 170 cm
- Weight: 70 kg
- Activity level: Lightly active (1-3 days/week)
Total daily energy expenditure: 2,224 kcal/day (Lightly active). Eating about 2,224 kcal a day should keep your weight steady with your current activity level.
- BMR (at rest): 1,618 kcal
- Activity factor: × 1.375
- Maintenance: 2,224 kcal
- Per week: 15,568 kcal
Formula and cut-offs
TDEE = BMR (Mifflin-St Jeor) x activity factor. Factors: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9.
Frequently asked questions
How do I choose my activity level?
Pick the level that matches an average week. If unsure, choose the lower option, because most people overestimate how active they are.
Is TDEE the same as maintenance calories?
Yes. TDEE is the number of calories at which your weight stays stable on average.
How do I use my TDEE to lose weight?
Eat a little less than your TDEE. A deficit of about 500 kcal a day leads to roughly 0.5 kg of weight loss a week for many people. Recheck your TDEE as your weight changes.
How accurate is a TDEE calculator?
It is an estimate. Real energy use can differ from the formula by 10% or more. Track your weight for two to three weeks at a steady intake, then adjust your calories up or down.
What is the total daily energy expenditure for a 30-year-old man, 170 cm and 70 kg?
Total daily energy expenditure: 2,224 kcal/day (Lightly active). Eating about 2,224 kcal a day should keep your weight steady with your current activity level. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- World Health Organization - Obesity and overweight fact sheet
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.