Weight Loss TDEE Calculator: Total Daily Energy Expenditure

Total daily energy expenditure (TDEE) is the number of calories you burn in a day based on age, activity level, sex, weight, and height. Knowing your TDEE can help you understand how many calories you need to maintain, lose, or gain weight. Find out now.

This TDEE calculator is for informational purposes only and not a substitute for medical advice. Individual needs vary. Consult a healthcare provider before making changes. Eating fewer than 1,200 (women) or 1,500 (men) calories a day is not recommended.

Total daily energy expenditure ( TDEE ) is an estimate of the total number of calories you burn in a day. This includes all the energy your body uses daily, from keeping your heart beating to processing food.

TDEE is made up of three main components: basal metabolic rate (BMR), activity level, and thermic effect of food (TEF).

1. Basal metabolic rate (BMR): BMR is the amount of energy your body needs at rest to maintain vital functions like breathing and blood circulation. It’s based on factors, such as:

*Note: While often used interchangeably with resting energy expenditure (REE), BMR is a more accurate measurement of metabolism, primarily determined by your fat-free mass (e.g. muscle, bone).

2. Activity level: Activity level refers to all the energy you burn through movement, whether that’s structured exercise or daily activities (e.g. walking the dog). The more active you are, the higher your TDEE will likely be.

Your activity level can be divided into two components :

Exercise activity thermogenesis (EAT): This is the number of calories burned during intentional exercise, such as running or weightlifting. In other words, activities you do to purposely increase your heart rate. EAT generally contributes 5%–15% of TDEE, depending on the frequency and intensity of exercise. It can contribute a higher percentage in those who exercise far more.

Non-exercise activity thermogenesis (NEAT): This is the amount of energy used during non-exercise activities, such as walking, typing, or fidgeting. Think: the physical activity of daily life.

NEAT can account for 15%–30%+ of TDEE and, like EAT, can vary widely based on lifestyle and occupation.

3. Thermic effect of food (TEF): TEF describes the number of calories burned during digestion, absorption, and metabolism of food. It accounts for about 8%--15% of TDEE , depending on the specific macronutrients consumed.

Protein forces your body to burn 20%--30% of the calories from the protein.

*Note: Exact percentages are subject to vary depending on the person and daily activities.

To calculate your TDEE, you essentially multiply your BMR by your activity level.

To do this, you can use a few different equations, including the Harris-Benedict equation and the Mifflin-St Jeor equation . Of these, the Mifflin-St Jeor is considered the most reliable and most commonly used today.

Females: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) – 161

Males: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) + 5