TDEE CalculatorFree online fitness & health calculator — instant results, no sign-up
Total daily energy expenditure.
For general information only. This is not medical advice, diagnosis, dosing guidance or a treatment recommendation. Talk to a doctor or other qualified health professional about your health, pregnancy, or diet.
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How the result changes with age
Each row below was calculated with this tool, keeping every other input at its default and changing only age from half to one and a half times the default value. Use it to see how sensitive the answer is before you enter your own numbers.
| Age (years) | BMR | TDEE |
|---|---|---|
| 15 | 1,774 kcal/day | 2,749 kcal/day |
| 23 | 1,734 kcal/day | 2,687 kcal/day |
| 30 (default) | 1,699 kcal/day | 2,633 kcal/day |
| 38 | 1,659 kcal/day | 2,571 kcal/day |
| 45 | 1,624 kcal/day | 2,517 kcal/day |
About the TDEE Calculator
This calculator determines your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your physical metrics and daily activity level. It is used by individuals planning nutrition targets, weight management programs, or athletic energy requirements.
- Age
- Current chronological age in years (typically 15 to 100).
- Sex
- Biological sex (Male or Female), used to apply sex-specific baseline metabolic adjustments.
- Height
- Stature measured in centimeters (typically 100 to 250 cm).
- Weight
- Current body mass in kilograms (typically 30 to 250 kg).
- Activity
- Weekly physical activity category ranging from Sedentary to Very active.
Formula and method
BMR (Male) = 10 × w + 6.25 × h − 5 × age + 5 BMR (Female) = 10 × w + 6.25 × h − 5 × age − 161 TDEE = BMR × Activity Factor
- wBody weight in kilograms
- hBody height in centimeters
- ageAge in completed years
- Activity FactorPhysical activity coefficient: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very active (1.9)
The tool calculates BMR using the Mifflin-St Jeor equation for males or females. It then multiplies that base rate by an activity factor corresponding to your selected exercise frequency to produce the daily TDEE, with both figures rounded to the nearest integer.
Worked example
These are the calculator's starting values and the results it actually produces for them.
Inputs
- Age30 years
- SexMale
- Height175 cm
- Weight75 kg
- ActivityModerate (3-5 days/wk)
Results
- BMR1,699 kcal/day
- TDEE2,633 kcal/day
How to use the TDEE Calculator
- 1Select your biological sex and enter your age in years.
- 2Input your current height in centimeters and weight in kilograms.
- 3Select your typical weekly exercise routine from the Activity dropdown.
- 4Read your resting baseline calorie burn (BMR) and total maintenance calorie burn (TDEE).
Reading your result
BMR represents the calories your body burns at complete rest merely sustaining life functions like breathing and circulation. TDEE is your estimated maintenance intake; consuming roughly this number of calories daily maintains current weight, while eating above or below it creates a surplus or deficit.
Limitations
The Mifflin-St Jeor formula estimates lean mass indirectly using gross weight and height, meaning it may underestimate expenditure for highly muscular athletes and overestimate it for individuals with higher body fat percentages. It also does not measure non-exercise activity thermogenesis (NEAT) variations or metabolic adaptations.
Common questions
What is the difference between BMR and TDEE?+
BMR (Basal Metabolic Rate) is the energy expenditure required to maintain vital organ functions at rest with zero activity. TDEE (Total Daily Energy Expenditure) adds the energy needed for digestion, daily movement, and purposeful exercise to that resting baseline.
How should I choose my activity level?+
Select 'Sedentary' if you have a desk job and do little structured exercise. Choose 'Light' for 1 to 3 light exercise sessions per week, 'Moderate' for 3 to 5 moderate workouts, 'Active' for 6 to 7 intense sessions, and 'Very active' for demanding physical jobs combined with intense training.
How many calories should I consume to lose or gain weight?+
To lose weight sustainably, individuals typically aim for a deficit of 300 to 500 kcal per day below their calculated TDEE. For gradual weight or muscle gain, a surplus of 250 to 500 kcal above TDEE is commonly used alongside resistance training.
Does the calculator save my information?+
Calculations run in your browser. While signed in, inputs and results are automatically recorded in account history; saving a result creates a separate saved record.
Further reading
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Results are estimates for informational purposes and are not financial, medical or legal advice.