Total daily energy expenditure, or TDEE, is the number of calories your body uses in 24 hours. It is the figure that decides whether the food you eat leads to weight gain, loss or no change, and it is the foundation of almost every diet plan. Three components make it up: the energy for staying alive at rest, the energy to digest and process food, and the energy of movement. This calculator estimates the first from standard equations and the last from an activity multiplier, showing your needs at four typical activity levels at once.
Because the multipliers are averages, your true TDEE can be several hundred calories higher or lower. Use the result as a starting point and adjust it based on how your weight responds.
How to use the TDEE calculator
- Enter sex, age, height and weight. Units can be changed beside each box.
- Optionally enter body fat. If you know it, the Katch-McArdle estimate appears alongside the standard one.
- Choose your activity level, then compare all four rows to see the range of possible needs.
- Use the result as a starting target. Track your weight for two to three weeks and adjust by 100–200 kcal if needed.
TDEE formula
TDEE = BMR × activity multiplier
Katch-McArdle BMR = 370 + 21.6 × lean mass (kg)
| Activity level (IOM 2005) | PAL range | Multiplier used here |
|---|---|---|
| Sedentary | 1.0 – 1.39 | 1.2 |
| Low active | 1.4 – 1.59 | 1.5 |
| Active | 1.6 – 1.89 | 1.75 |
| Very active | 1.9 – 2.5 | 2.2 |
The multipliers are the midpoints of the Physical Activity Level (PAL) categories from the Institute of Medicine’s Dietary Reference Intakes for Energy (2005), rounded to 1.2, 1.5, 1.75 and 2.2. Mifflin-St Jeor is from Mifflin et al., Am J Clin Nutr 1990;51:241–247, and was found most accurate of several equations in a 2005 review (Frankenfield et al., J Am Diet Assoc 105:775–789). Katch-McArdle is the lean-mass equation from the textbook Nutrition, Weight Control, and Exercise.
Worked example
A 35-year-old man, 180 cm, 80 kg, with 15% body fat who exercises about 30–60 minutes a day.
- BMR = 800 + 1,125 − 175 + 5 = 1,755 kcal
- TDEE at the low-active level = 1,755 × 1.5 = 2,632 kcal
- The four levels give 2,106, 2,632, 3,071 and 3,861 kcal.
- Lean mass = 80 × 0.85 = 68 kg, so Katch-McArdle BMR = 370 + 21.6 × 68 = 1,839 kcal and TDEE × 1.5 = 2,758 kcal.
TDEE for sample adults
| Person | BMR | Sedentary ×1.2 | Low active ×1.5 | Active ×1.75 | Very active ×2.2 |
|---|---|---|---|---|---|
| Woman, 30 y, 165 cm, 62 kg | 1,340 | 1,608 | 2,010 | 2,345 | 2,949 |
| Woman, 50 y, 160 cm, 70 kg | 1,289 | 1,547 | 1,934 | 2,256 | 2,836 |
| Man, 30 y, 180 cm, 80 kg | 1,780 | 2,136 | 2,670 | 3,115 | 3,916 |
| Man, 50 y, 175 cm, 90 kg | 1,749 | 2,098 | 2,623 | 3,060 | 3,847 |
What makes up your TDEE
- Resting metabolism is typically the largest share of daily use for adults who are not highly active.
- Thermic effect of food is the energy used to digest, absorb and store what you eat. Protein costs more to process than carbohydrate or fat.
- Exercise activity is planned training such as running or lifting.
- Non-exercise activity covers walking, standing, chores and fidgeting, and can vary widely between people.
Using TDEE for goals
To lose weight eat below your TDEE; to gain, eat above it. Moderate gaps of 250 to 500 kcal a day are easier to sustain than extreme ones; the Calorie Deficit Calculator estimates the timeline. Do not eat very far below your BMR without medical supervision. To split your calories into protein, carbohydrate and fat use the Macro Calculator, and for resting needs alone use the BMR Calculator or RMR Calculator.
This page is for information only and is not medical or dietary advice. Speak to a doctor or registered dietitian about your own needs.
Sources
- Mifflin MD, St Jeor ST, et al. Am J Clin Nutr 1990;51:241–247.
- Frankenfield D, et al. J Am Diet Assoc 2005;105:775–789.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- Katch FI, McArdle WD. Nutrition, Weight Control, and Exercise. Houghton Mifflin, 1977.
Frequently asked questions
What does TDEE mean?
TDEE stands for total daily energy expenditure: all the calories your body uses in a day. It adds your resting metabolism, the energy used to digest food and the energy of all movement, from fidgeting to workouts.
How is TDEE calculated?
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation and multiplies it by a physical activity level. The multipliers are the midpoints of the Physical Activity Level categories used in the US Dietary Reference Intakes for energy (2005).
Which activity level should I choose?
Pick the one that matches an ordinary week, including your job. Most office workers who do not exercise are sedentary or low active. People often overestimate their activity, so if you are between two levels choose the lower and adjust after a few weeks of tracking.
Is TDEE the same as maintenance calories?
Yes, in practice. Eating at your TDEE keeps weight about steady over time. Eating below it creates a deficit and eating above it a surplus. See the Calorie Calculator for targets based on those gaps.
What if my body fat is known?
Enter it to see the Katch-McArdle estimate, which uses lean mass instead of total weight. It can suit lean or muscular people for whom a weight-based equation may be off, but it is only as good as the body-fat figure you provide.