TDEE / Daily Calorie Needs Calculator
Calculate your Total Daily Energy Expenditure to estimate daily calorie needs for maintaining, losing or gaining weight.
Your results
Calculation breakdown
- TDEE
- TDEE = BMR × activity factor (1.2 to 1.9 depending on activity level)
Worked example
A moderately active 32-year-old man with a BMR of 1,742 kcal has a TDEE of about 2,700 kcal/day, using an activity factor of 1.55.
Assumptions
- Activity factors are population averages and individual energy needs vary.
- A 500 kcal daily deficit or surplus roughly corresponds to 0.5 kg of weight change per week.
How this calculator works
This calculator multiplies your estimated Basal Metabolic Rate by an activity factor to calculate your Total Daily Energy Expenditure (TDEE), the number of calories you burn in an average day including exercise and daily movement. It then shows calorie targets for maintaining, losing or gaining weight at a sensible weekly rate.
Frequently asked questions
What is TDEE?
TDEE is your total daily calorie burn, combining your resting metabolism with activity from exercise, work and daily movement.
How much of a calorie deficit is safe for weight loss?
A deficit of around 500 calories a day is a common starting point for roughly 0.5 kg of weight loss per week, but individual needs vary.
Does this account for muscle mass?
Not directly; the Mifflin-St Jeor formula used for BMR is based on sex, age, height and weight rather than body composition.
Results are estimates only and are not financial, tax, legal or credit advice.