Total Daily Energy Expenditure Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — using the Mifflin-St Jeor equation.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general educational estimates only and is not medical advice. It does not diagnose, treat, or replace guidance from a qualified healthcare provider. Consult a doctor for decisions about your health.
About the Total Daily Energy Expenditure Calculator
The TDEE calculator estimates your total daily energy expenditure — all the calories you burn in a day, including exercise and everyday movement. It first calculates your basal metabolic rate with the Mifflin-St Jeor equation and then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (very active or physical job). TDEE is your maintenance level: eating about this many calories keeps your weight stable, eating less leads to weight loss, and eating more leads to weight gain. Because activity factors are broad, track your weight for two to three weeks and adjust the figure up or down.
How to use it
- 1Enter age, sex, height, and weight.
- 2Select activity level from sedentary to very active.
- 3Calculate TDEE (total daily energy expenditure).
- 4Optional: set a goal to see surplus or deficit calories.
- 5Update inputs when training volume or body weight changes.
Worked example
28-year-old man, 180 cm, 80 kg, training 3–5 days a week (moderate, ×1.55). BMR ≈ 1,790 kcal; TDEE ≈ 2,775 kcal. A mild cut at −400 kcal targets ~2,375 kcal/day. Re-estimate every few kilograms lost so the deficit stays realistic.
How it works
Formula
BMR (Mifflin-St Jeor) × activity factor. Men: 10·kg + 6.25·cm − 5·age + 5; women subtract 161.
Who it is for
People managing their diet for weight loss or muscle gain, athletes fuelling training, fitness coaches building meal plans, and anyone who wants a clear daily energy target based on their body and activity.
Why it helps
TDEE turns your resting metabolism into a real-world daily calorie figure by accounting for movement, so you can set a deficit or surplus that actually produces the result you want instead of guessing.
Tips for better results
- Pick the activity level that matches a typical week, not your best day — most people overestimate it.
- Use a 500 kcal/day deficit for ~0.5 kg weekly loss, or a 250 kcal deficit for a gentler, more sustainable cut.
- Recalculate after every 2–3 kg change, since a smaller body burns fewer calories.
- Track your weight trend for two weeks and adjust the target if the scale isn't moving as expected.
Common mistakes to avoid
- Overestimating activity level, which inflates TDEE and silently kills a weight-loss deficit.
- Treating TDEE as a precise number — it's an estimate with 10–15% individual variation.
- Mixing imperial and metric units in the same calculation.
- Setting too large a deficit, which risks muscle loss, fatigue, and rebound weight gain.
Frequently asked questions
A:The total calories your body uses in a day, including exercise and daily activity.
A:Eat below your TDEE; a 500 kcal/day deficit is roughly 0.5 kg per week.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow recognised clinical references — including WHO BMI classifications, the Mifflin-St Jeor equation, and Naegele’s rule — and are periodically checked against published reference values.
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources
Related guides
BMI Calculator: Check If Your Weight Is Healthy
Your weight alone does not tell the whole story. Use the CalcWisee BMI Calculator to calculate your Body Mass Index, find your weight category, and understand what it means for your health.
BMR Calculator: Calculate Your Daily Calorie Needs
Understand how many calories your body burns at rest and estimate your daily calorie needs with the free CalcWisee BMR Calculator — using the Mifflin–St Jeor Equation.
TDEE Calculator: Know Exactly How Many Calories You Burn
Estimate your Total Daily Energy Expenditure (TDEE) and discover exactly how many calories your body burns each day — then use that number to lose fat, gain muscle, or maintain your weight.