Total daily energy expenditure has four parts: basal metabolism (about 60–70%), the thermic effect of food (about 10%), exercise, and non-exercise activity such as walking and fidgeting. Eating at your TDEE keeps weight stable; eating less leads to weight loss.
How to use the TDEE Calculator
- Sex
- Age
- Weight
- Height
- BMR formula
- Body fat (Katch–McArdle)
- Activity level
Results update as you type, and every field accepts the units shown in its menu.
How it works
Enter your details and choose your activity level and BMR formula. The calculator works out BMR, multiplies it by each activity factor and highlights the one you chose. Be honest about activity – most people overestimate it.
Activity multipliers
| Activity level | Multiplier |
|---|---|
| Basal metabolic rate (no activity) | 1 |
| Sedentary – little or no exercise | 1.2 |
| Light – exercise 1–3 times a week | 1.375 |
| Moderate – exercise 4–5 times a week | 1.465 |
| Active – daily exercise or intense 3–4 times a week | 1.55 |
| Very active – intense exercise 6–7 times a week | 1.725 |
| Extra active – very intense daily or physical job | 1.9 |
Inputs explained
| Field | What to enter |
|---|---|
| Sex | Choose one: Male, Female |
| Age | In years |
| Weight | Units: kg, lb, st, g |
| Height | Units: cm, in, m, ft, mm |
| BMR formula | Choose one: Mifflin–St Jeor, Revised Harris–Benedict, Katch–McArdle (needs body fat) |
| Body fat (Katch–McArdle) | In % |
| Activity level | Choose one: Basal metabolic rate (no activity), Sedentary – little or no exercise, Light – exercise 1–3 times a week, Moderate – exercise 4–5 times a week … |
What each result means
- Your TDEE = [BMR]×[Activity level]
- Sedentary = [BMR]×1.2
- Light exercise = [BMR]×1.375
- Moderate exercise = [BMR]×1.465
- Active = [BMR]×1.55
- Very active = [BMR]×1.725
- Extra active = [BMR]×1.9
- Calories to lose 0.5 kg (1 lb) a week = [Your TDEE] – 550
- Calories to gain 0.25 kg (0.5 lb) a week = [Your TDEE] + 275
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
Mifflin–St Jeor: BMR = 10W + 6.25H − 5A + 5 (men) or − 161 (women)
Revised Harris–Benedict: men 88.362 + 13.397W + 4.799H − 5.677A; women 447.593 + 9.247W + 3.098H − 4.330A
Katch–McArdle: 370 + 21.6 × lean body mass
TDEE = BMR × activity multiplier (W kg, H cm, A years)
Worked example
Inputs — Sex: Male; Age: 30 years; Weight: 75 kg; Height: 178 cm; BMR formula: Mifflin–St Jeor; Activity level: Moderate – exercise 4–5 times a week.
Results — BMR = 1,718 kcal/day; Your TDEE = 2,516 kcal/day; Sedentary = 2,061 kcal/day; Light exercise = 2,362 kcal/day; Moderate exercise = 2,516 kcal/day; Active = 2,662 kcal/day; Very active = 2,963 kcal/day; Extra active = 3,263 kcal/day; Calories to lose 0.5 kg (1 lb) a week = 1,966 kcal/day; Calories to gain 0.25 kg (0.5 lb) a week = 2,791 kcal/day.
Key terms
- TDEE
- Total daily energy expenditure.
- NEAT
- Non-exercise activity thermogenesis: energy from everyday movement.
- TEF
- Thermic effect of food.
Frequently asked questions
How accurate is TDEE?
Typically within about 10%; track your weight for 2–3 weeks and adjust.
Does TDEE include exercise?
Yes, through the activity multiplier – don't add exercise calories again.
Why is my TDEE lower than my friend's?
Size, sex, age, muscle and daily movement all matter.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990
- Roza AM, Shizgal HM. The Harris Benedict equation reevaluated. Am J Clin Nutr, 1984
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy and Human Performance