TDEE Calculator
Total daily energy expenditure.
About you
Your details and activity level give an estimate of the energy you use in a day.
Moderate exercise 3–5 days a week
TDEE is an estimate and can be 10% or more out for an individual. Weight changes use about 7,700 kcal per kg, which is an approximation.
Your estimated TDEE
2,759 kcal/day
11,544 kJ/day
BMR 1,780 kcal (Mifflin-St Jeor) × 1.55 (moderately active).
About 0.5 kg per week at roughly 7,700 kcal per kg. This is an approximation and real changes vary.
From BMR to target
TDEE at every activity level
| Activity level | kcal/day | kJ/day | Goal (kcal) |
|---|---|---|---|
| Sedentary× 1.2 | 2,136 | 8,937 | 1,586 |
| Lightly active× 1.375 | 2,448 | 10,240 | 1,898 |
| Moderately active× 1.55 | 2,759 | 11,544 | 2,209 |
| Very active× 1.725 | 3,071 | 12,847 | 2,521 |
| Extra active× 1.9 | 3,382 | 14,150 | 2,832 |
TDEE Calculator for Australia
Your TDEE, or total daily energy expenditure, is an estimate of how much energy you use in a day. This TDEE calculator works it out from your basal metabolic rate and your activity level, and shows the answer in kilojoules and calories. You can also pick a goal to see a daily target and the weekly energy deficit or surplus that goes with it.
If you are searching for a maintenance calories calculator or wondering how many kJ you need a day, the "maintain weight" result is the figure to look at. Treat it as a starting point and watch how your weight trends over several weeks.
How TDEE Is Calculated
BMR (Mifflin-St Jeor) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women)
Activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active
kJ = kcal × 4.184
The 7,700 kcal per kg figure is an approximation. This calculator will not show a target under 1,200 kcal (women) or 1,500 kcal (men), and does not apply weight-loss targets to people under 18.
Worked Example: Man, 30, 180 cm, 80 kg
His Mifflin-St Jeor BMR is 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal (7,448 kJ). Being moderately active (× 1.55) gives a TDEE of 2,759 kcal, or 11,544 kJ, per day.
To aim for roughly 0.5 kg of loss per week, the calculator subtracts about 550 kcal a day, which is 3,850 kcal (16,108 kJ) a week. The daily target is 2,209 kcal (9,242 kJ), well above the 1,500 kcal minimum, so no caution is triggered. For comparison, his TDEE would be about 2,136 kcal (8,937 kJ) if sedentary and 3,071 kcal (12,847 kJ) if very active.
Choosing an Activity Level
People commonly overestimate how active they are, so if you sit between two levels, the lower one is often the safer choice. The activity level covers your whole day, including work and walking, not only formal exercise. The table in the calculator shows your TDEE at each level, which helps you see how wide the plausible range is.
Frequently Asked Questions
- What is TDEE?
- TDEE stands for total daily energy expenditure: the estimated number of kilojoules (or calories) your body uses in a day. It adds up your basal metabolic rate (BMR), the energy you use at rest, plus the energy for movement, exercise and digesting food. It is an estimate rather than a measurement.
- How does this total daily energy expenditure calculator work?
- It estimates your BMR with an equation (Mifflin-St Jeor by default), then multiplies it by an activity factor from 1.2 for a mostly sedentary day to 1.9 for very hard training or a very physical job. Everything is shown in kilojoules and calories, and the table shows your TDEE at every activity level so you can see how much the choice matters.
- Is there a TDEE calculator for Australia?
- Yes, this one is set up for Australian users: metric units are the default, kilojoules sit alongside calories, and it reports daily and weekly energy in kJ. The underlying equations are international, so nothing in the maths is specific to Australia. A dietitian can tailor the numbers to your health and circumstances.
- What are maintenance calories, and is this a maintenance calories calculator?
- Maintenance calories are the energy intake at which your weight tends to stay about the same, which is essentially your TDEE. Choose the Maintain weight goal to see that figure. Because TDEE is an estimate, the practical test is how your weight trends over several weeks, and you may need to adjust from there.
- How many kJ do I need a day?
- It varies with age, sex, body size and activity. Australian food labels use an average adult diet of 8,700 kJ a day as a reference, but your own needs may be quite different. Enter your details above for an estimate in kJ, and speak to a GP or an accredited practising dietitian if you need a figure for a health reason.
- How do I convert kJ to calories?
- Divide kilojoules by 4.184 to get calories (kcal), or multiply calories by 4.184 to get kilojoules. For example, 8,700 kJ is about 2,079 kcal. When people say calories on food or fitness apps they almost always mean kilocalories.
- How are the weight loss and weight gain targets worked out?
- The calculator uses the common approximation that about 7,700 kcal (roughly 32,000 kJ) equals one kilogram of body weight. A goal of 0.5 kg per week therefore means about 550 kcal a day below your TDEE. This is only a rough guide: real-world changes vary, tend to slow over time, and depend on more than energy alone.
- Why won't the calculator show a lower target?
- If a weight-loss goal would put your target below 1,200 kcal a day for women or 1,500 kcal a day for men, the calculator shows that general minimum with a caution instead of the lower number. Eating very little without supervision can make it hard to get enough nutrients. For people under 18, weight-loss targets are not shown at all. Please speak with a GP or an accredited practising dietitian.
- Which BMR equation should I choose?
- Mifflin-St Jeor is a sensible default for most healthy adults. The revised Harris-Benedict gives similar but slightly different results, and Katch-McArdle uses lean body mass, so it needs a body fat percentage and may suit people whose body composition is far from average. None is a measurement, so if the choice shifts your result by a few hundred kilojoules, that is normal.