TDEE Calculator
Estimate your Total Daily Energy Expenditure — the calories you burn in a normal day — and get a daily target for your goal.
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Your results
Suggested macros at 2,556 kcal
| Macro | Grams | % of calories |
|---|---|---|
| Protein | 192 g | 30% |
| Carbohydrate | 256 g | 40% |
| Fat | 85 g | 30% |
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body uses across a full day — the energy spent on basic organ function, digesting food, and any physical activity, deliberate exercise included. Eating at your TDEE keeps your weight roughly stable over time; a sustained gap in either direction moves it.
It's calculated as your basal metabolic rate (BMR) multiplied by an activity factor. See the BMR calculator for how BMR itself is estimated, and the full methodology page for every formula and its source.
Activity multipliers used here
The multiplier is the largest source of difference between two people with similar body stats. Pick the closest match, not the most flattering one — overestimating activity is the single most common reason a calculated target doesn't match reality.
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no deliberate exercise |
| Lightly active | ×1.375 | Light exercise 1–3 days a week |
| Moderately active | ×1.55 | Moderate exercise 3–5 days a week |
| Very active | ×1.725 | Hard exercise 6–7 days a week |
| Extra active | ×1.9 | Physical job, or training twice a day |
Worked example
A 30-year-old male, 70 kg, 175 cm tall, with a moderately active lifestyle (×1.55):
- BMR: 1649 kcal/day
- TDEE: 1649 × 1.55 = 2556 kcal/day
| Goal | Daily target | Protein / Carbs / Fat |
|---|---|---|
| Lose weight (−500 kcal/day) | 2056 kcal | 154g / 206g / 69g |
| Maintain weight | 2556 kcal | 192g / 256g / 85g |
| Gain weight (+300 kcal/day) | 2856 kcal | 214g / 286g / 95g |
These are real outputs of the calculator above for these specific inputs, using the default 30/40/30 protein/carb/fat split described on the methodology page. Enter your own numbers into the calculator for your figure.
Common questions
- What does TDEE mean?
- Total Daily Energy Expenditure — the total calories your body uses in a full day, including basal metabolism, digestion, and physical activity. Eating at your TDEE maintains your current weight.
- How is TDEE calculated?
- TDEE is your basal metabolic rate (BMR), estimated using the Mifflin-St Jeor equation, multiplied by an activity factor that ranges from 1.2 for a sedentary lifestyle to 1.9 for a very physically demanding one.
- How many calories should I eat to lose weight?
- A common starting point is 500 kcal below TDEE, which corresponds to roughly 0.5 kg (1 lb) of loss per week from stored energy alone. This calculator lets you set a specific weekly rate instead, clamped to a maximum of 1 kg per week for safety.
- Is TDEE the same for everyone at the same weight?
- No. Age, height, sex, and especially activity level all change the result significantly — two people at the same weight can have meaningfully different TDEE.
Track against your target
A calculator gives you a starting estimate. Calories Journal logs what you actually eat — by photo, by description, or by barcode — and compares it against this target every day, so the number stops being a guess and becomes something you can adjust from real data. Start tracking free, no credit card required. Want to know what your target actually adds up to? See calories in common foods.