What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total amount of energy your body uses during a typical day.

Your TDEE includes the energy used for basic body functions plus physical activity and everyday movement.

How Is TDEE Calculated?

TDEE is commonly estimated in two steps.

First, estimate your basal metabolic rate or BMR. Then multiply BMR by an activity factor.

What Is BMR?

BMR stands for Basal Metabolic Rate. It estimates how many calories your body requires each day to support essential functions while at rest.

These functions include:

• Breathing;
• Circulation;
• Temperature regulation;
• Cellular activity; and
• Basic organ function.

Mifflin–St Jeor Formula

This calculator uses the Mifflin–St Jeor equation to estimate BMR.

Male formula

Female formula

TDEE Calculation Example

What Are Maintenance Calories?

Maintenance calories are the estimated number of calories required to maintain your current body weight when average energy intake roughly matches average energy expenditure.

In practice, actual maintenance needs can vary from day to day.

What Activity Level Should I Choose?

Sedentary — 1.2

Little structured exercise and relatively low daily movement.

Lightly active — 1.375

Light exercise approximately one to three days per week.

Moderately active — 1.55

Moderate exercise approximately three to five days per week.

Very active — 1.725

Hard exercise most days of the week.

Extra active — 1.9

Very demanding training, substantial daily physical activity or a highly physical occupation.

TDEE vs BMR

BMR and TDEE are related but are not the same.

BMR estimates resting energy needs.

TDEE estimates total daily energy needs after accounting for activity.

How Many Calories Should I Eat to Lose Weight?

Weight-loss planning commonly involves consuming fewer calories than estimated maintenance needs.

This calculator displays two simple illustrative calorie deficits:

• Mild weight loss: approximately 250 calories below TDEE;
• Standard weight loss: approximately 500 calories below TDEE.

These are mathematical planning estimates, not personalised nutrition prescriptions.

How Many Calories Should I Eat to Gain Weight?

A calorie surplus means energy intake is higher than estimated maintenance needs.

The calculator shows:

• Mild weight gain: approximately 250 calories above TDEE; and
• Standard weight gain: approximately 500 calories above TDEE.

Can TDEE Help With Muscle Gain?

TDEE can provide a useful starting estimate for setting calorie intake when planning muscle gain.

However, muscle growth also depends on factors such as resistance training, protein intake, training progression, recovery and individual response.

For macronutrient planning, use the Macro Calculator.

How Accurate Is a TDEE Calculator?

TDEE calculators provide estimates rather than direct measurements.

Actual energy expenditure can vary because of:

• Genetics;
• Muscle mass;
• Body composition;
• Daily movement;
• Training intensity;
• Sleep;
• Hormonal factors;
• Illness;
• Environmental conditions; and
• Differences in metabolic efficiency.

How Can I Estimate My Real Maintenance Calories?

A practical method is to compare your average calorie intake with your body weight trend over several weeks.

If your weight remains relatively stable, your average calorie intake may be close to your actual maintenance requirement.

If your weight trends upward or downward, your intake may be above or below maintenance.

Why Can My TDEE Change?

Your energy expenditure can change when your:

• Body weight changes;
• Muscle mass changes;
• Exercise routine changes;
• Job becomes more or less physical;
• Daily step count changes; or
• General lifestyle changes.

It can therefore be useful to recalculate TDEE after a significant change in weight or activity level.

TDEE and Calories vs Kilojoules

In Australia, food energy may be displayed in kilojoules rather than calories.

One dietary kilocalorie is approximately:

The calculator displays both daily calories and kilojoules.

You can also use the Calories ↔ kJ Calculator for standalone energy conversions.

Does TDEE Include Exercise Calories?

Yes, indirectly. The activity multiplier is intended to reflect average daily activity and exercise.

If you already use an activity multiplier, adding estimated exercise calories again can sometimes double-count activity.

Should I Eat Back Exercise Calories?

There is no universal rule. If your TDEE already incorporates your normal exercise level, those exercise calories are effectively included in the estimate.

Actual requirements can vary substantially depending on training volume, performance goals and individual energy needs.

TDEE for Sedentary People

For a sedentary estimate, this calculator uses:

TDEE for Moderate Activity

For moderate activity:

Can TDEE Be Used During Pregnancy?

Standard TDEE estimates do not automatically account for the additional nutritional and physiological requirements associated with pregnancy.

Pregnancy-specific energy needs should not be based solely on a standard TDEE calculator.

Can Teenagers Use This TDEE Calculator?

This calculator is primarily intended for adults. Energy needs in children and teenagers are affected by growth and development and may require age-specific assessment.

TDEE Calculator Assumptions

This calculator:

• Uses the Mifflin–St Jeor BMR equation;
• Supports metric and imperial measurements;
• Converts imperial measurements internally to kilograms and centimetres;
• Uses standard activity multipliers;
• Assumes the selected activity level represents average daily activity;
• Estimates maintenance energy rather than measuring it directly;
• Uses simple 250- and 500-calorie changes for illustrative targets;
• Does not account directly for body-fat percentage;
• Does not diagnose metabolic conditions; and
• Does not replace individual nutrition or healthcare advice.

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