TDEE Calculator
Estimate your Total Daily Energy Expenditure from activity level.
TDEE
How TDEE is calculated
TDEE (Total Daily Energy Expenditure) is your BMR (calories burned at rest) multiplied by an activity factor that accounts for exercise and daily movement. This calculator uses the Mifflin-St Jeor equation for BMR, generally considered one of the more accurate predictive formulas for most people.
TDEE is your maintenance calorie level. From here, see the calorie deficit calculator to lose weight or the calorie surplus calculator to gain, or the macro calculator to split TDEE into protein, carbs, and fat.
Where these numbers come from
The formulas and default values in this calculator are based on:
- Mifflin, M.D. et al. (1990) BMR equation
- standard Harris-Benedict-style activity multipliers
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
How accurate is TDEE from a formula?
Predictive formulas are generally accurate within 10% for most people, but individual metabolism varies. Track your weight over 2 to 3 weeks against your actual intake to calibrate your real number.
Which activity level should I pick?
Be honest rather than aspirational — most people who aren't tracking closely tend to overestimate their activity level, which inflates the TDEE estimate.
Does TDEE change as I lose or gain weight?
Yes, TDEE shifts as bodyweight changes, so recalculate periodically rather than using one number indefinitely through a long diet or bulk.
Explore the whole Calcs family here.
Not happy with our calculations or how it works? Let us know.
Have a suggestion for a calculator you don't see here? Let us know.
All AthleteCalcs tools
Strength
One-Rep Max Calculator Bench Press Calculator Squat Max Calculator Deadlift Max Calculator Overhead Press Max Calculator RPE Calculator Plate Calculator Weekly Training Volume Calculator Wilks / DOTS Calculator Strength Standards Calculator 1RM Percentage Chart kg to lbs ConverterRunning
Pace Calculator 5K Pace Calculator 10K Pace Calculator Half Marathon Pace Calculator Marathon Pace Calculator Race Time Predictor Treadmill Pace ConverterCardio & Endurance
Heart Rate Zone Calculator Zone 2 Heart Rate Calculator Max Heart Rate Calculator Target Heart Rate Calculator Calories Burned Calculator Walking Calories Calculator VO2 Max Calculator Steps to Miles Calculator Miles to Steps Calculator Cycling FTP Calculator Swim Pace Calculator Rowing Split Calculator Vertical Jump Calculator Sweat Rate Calculator Steps to Calories CalculatorMilitary Fitness Tests
Army Fitness Test (AFT) Calculator AFT Event Score Lookup Army Body Fat Calculator Army Height and Weight Standards Air Force PT Test Calculator Marine Corps PFT Calculator Marine Corps CFT Calculator Navy PRT Calculator Military Fitness Test ComparisonBody & Nutrition
BMI Calculator TDEE Calculator Calorie Calculator Calorie Deficit Calculator Calorie Surplus Calculator BMR Calculator Macro Calculator Protein Calculator Weight Loss Calculator Body Fat Calculator Lean Body Mass Calculator Ideal Body Weight Calculator Water Intake Calculator FFMI Calculator Waist-to-Hip Ratio Calculator Waist-to-Height Ratio Calculator Bulking Calculator Cutting Calculator Keto Calculator Carb Calculator Carb Loading Calculator Weight Cut Calculator (Combat Sports) Height Converter (cm to ft/in) Body Shape CalculatorNo calculators match your search.