TDEE Calculator
Use this free TDEE calculator to find your TDEE (total daily energy expenditure), the number of calories you burn in a day. It’s built for anyone who wants to lose fat, build muscle or hold steady, and there’s no sign-up. It works on any phone, tablet or computer, and you’ll have your answer in about 30 seconds.
TDEE in 30 seconds
TDEE (total daily energy expenditure) is the number of calories your body burns in a full day, including sleep, daily movement, exercise and digesting food. You find it by multiplying your BMR (basal metabolic rate, the calories you burn at rest) by an activity level from 1.2 to 1.9, so TDEE = BMR × activity level. For example, a BMR of 1,780 calories times 1.55 gives a TDEE of 2,759 calories a day.
Find your maintenance calories
Your results will appear here: maintenance calories, goal calories, macros and a calorie-cycling plan.
Your maintenance calories:
0 kcal/week
Goal calories
| Goal | kcal/day | Change per week |
|---|
Based on 7,700 kcal ≈ 1 kg (3,500 kcal ≈ 1 lb) of body weight.
Rows marked as floored are held at 1,200 kcal for safety.
TDEE at every activity level
| Level | Multiplier | kcal/day |
|---|
Macros in grams
| Goal | kcal | Protein | Carbs | Fat |
|---|
Protein and carbs have 4 kcal per gram. Fat has 9 kcal per gram.
*Cutting target floored at 1,200 kcal for safety.
Zigzag plan for cutting (optional)
For people who prefer higher-calorie weekends.
| Day | kcal | Type |
|---|
Estimated date
What is TDEE?
TDEE (total daily energy expenditure) is the number of calories your body burns in a full day. Eat that many and your weight holds steady. Eat less and you lose weight over time. Eat more and you gain.
Your TDEE has four parts:
- BMR (basal metabolic rate): the calories your body burns just to stay alive, like breathing, pumping blood and keeping you warm. It’s usually the biggest slice of your day.
- NEAT (non-exercise activity thermogenesis): all the movement that isn’t a workout, like walking to your car, doing dishes, fidgeting and standing at work.
- Exercise: planned workouts, such as a gym session, a run or a pickup basketball game.
- TEF (thermic effect of food): the energy your body spends digesting and absorbing what you eat. It’s about 10% of the calories you take in.
Here’s why that matters. Two people can share the same BMR and still burn very different amounts. At a BMR of 1,780, the lowest multiplier (1.2) gives 2,136 calories a day and the highest (1.9) gives 3,382. That’s a gap of more than 1,000 calories, and it comes from how much you move.
How this calculator works
CalcNova’s tool works in two steps. First it estimates your BMR with a formula. Then it multiplies by an activity level: TDEE = BMR × activity multiplier. That’s all a TDEE calculator does, so the quality of your answer depends on your inputs and on picking the right formula.
You can choose from three formulas:
- Mifflin-St Jeor formula: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men. For women, subtract 161 instead of adding 5. It’s the best all-around choice and the default.
- Katch-McArdle formula: BMR = 370 + (21.6 × lean body mass in kg), where lean body mass = weight × (1 − body fat % ÷ 100). It’s best when you know your body fat.
- Revised Harris-Benedict formula: for men, BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age). For women, BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age). It’s an older equation, included so you can compare.
Why does Auto switch to Katch-McArdle when you enter body fat? Muscle and other lean tissue burn more calories than fat does. Mifflin-St Jeor only sees your weight, height, age and sex, so it can’t tell a muscular 200 lb lifter from a 200 lb person with little muscle. Katch-McArdle can.
One warning: a guessed body fat number can hurt more than it helps. If you’re not sure, leave the box empty and use the default. Our Body Fat Calculator can give you a reasonable estimate.
The activity multipliers explained
The multiplier is how the formula turns your resting calories into a full day of calories. Here are all five used by CalcNova:
| Level | Multiplier | Who it fits |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Lightly active | ×1.375 | Exercise 1–3 days a week, like an office worker who lifts twice a week |
| Moderately active | ×1.55 | Exercise 3–5 days a week, like four gym sessions on top of a mostly seated job |
| Very active | ×1.725 | Hard exercise 6–7 days a week |
| Athlete | ×1.9 | Physical job, or training twice a day |
Most people overestimate how active they are. A one-hour workout feels huge, but it’s a small part of a 24-hour day. The hours you spend sitting still add up fast.
Think about your average week, not your best one. If you hit the gym four times in a good week but twice in a normal one, use twice. When you’re torn between two levels, pick the lower one. It’s easier to add food later than to wonder why the scale won’t budge.
Also, don’t count the same effort twice. If you picked “very active” because of your workouts, don’t add extra calories for your fitness watch on top. The multiplier already covers it.
Worked example: a 30-year-old man
Take a man who’s 30, weighs 80 kg (176 lb), stands 180 cm (5 ft 11 in) tall and exercises three to five days a week. Here’s every step:
- BMR: the Mifflin-St Jeor formula gives (10 × 80) + (6.25 × 180) − (5 × 30) + 5 = 800 + 1,125 − 150 + 5 = 1,780 kcal.
- TDEE: 1,780 × 1.55 (moderately active) = 2,759 kcal/day, or 19,313 kcal/week (2,759 × 7).
- Goals: cutting at −500 is 2,259 kcal. Bulking at +500 is 3,259 kcal.
- Maintenance macros, Balanced split (30% protein, 35% carbs, 35% fat): protein 2,759 × 0.30 ÷ 4 = 207 g. Carbs 2,759 × 0.35 ÷ 4 = 241 g. Fat 2,759 × 0.35 ÷ 9 = 107 g.
Now say he knows he’s at 20% body fat. Auto switches to the Katch-McArdle formula. His lean body mass is 80 × (1 − 0.20) = 64 kg, so BMR = 370 + (21.6 × 64) = 1,752 kcal, and TDEE = 1,752 × 1.55 = 2,716 kcal. That’s only 43 calories from the first answer, which shows both routes land in the same neighborhood.
How to use your TDEE to lose weight
To lose weight, you eat below your TDEE. The gap is called a calorie deficit. A common rule of thumb says 7,700 calories equal about 1 kg of body weight (3,500 per pound), so a 500-calorie daily deficit adds up to 3,500 a week, or roughly 1 pound.
- −250 per day: a gentle start, about 0.5 lb a week.
- −500 per day: the standard choice, about 1 lb a week.
- −1,000 per day: about 2 lb a week. It’s hard to stick to, and it’s best for people with a lot to lose.
A safe pace is 0.5–1% of your body weight per week. For a 200 lb person, that’s 1 to 2 pounds. Going faster tends to cost you muscle and energy.
Set a floor, too. The tool never shows a target under 1,200 kcal a day, and many men and larger people need 1,500 or more to feel okay. Eating below those numbers should only happen with a doctor’s guidance.
Plateaus are normal. A smaller body burns fewer calories, so your TDEE drops as you lose weight. Recalculate every time you lose about 10 pounds. Water can also hide fat loss for a week or two, so wait for a 2–3 week trend before you change anything.
Zigzag calorie cycling: the exact math
Zigzag (calorie cycling) is optional. Some people like it because weekends are when they eat out with friends. CalcNova’s version has five low days and two high days (Saturday and Sunday):
- Low day = cutting target − 120 kcal
- High day = cutting target + 300 kcal
The extra calories cancel out: 5 × 120 = 600 saved on weekdays, and 2 × 300 = 600 spent on the weekend. So the week averages exactly to your target. With a cutting target of 2,259, low days are 2,139 and high days are 2,559. The weekly total is (5 × 2,139) + (2 × 2,559) = 10,695 + 5,118 = 15,813, and 15,813 ÷ 7 = 2,259.
How to use your TDEE to gain muscle
To build muscle, you eat above your TDEE. A small surplus of 250–500 calories a day is enough. Extra calories beyond that tend to show up as fat, not muscle. By the 3,500 rule, +250 a day is about half a pound a week.
Protein matters most. Aim for 1.6–2.2 grams per kilogram of body weight per day, which is about 0.7–1.0 grams per pound. For an 80 kg man, that’s 128–176 grams. Food only supplies the material, though. The muscle grows because you lift hard and keep adding weight or reps over time.
Picking a macro split
Your macros (protein, carbs and fat) fill out your calories. CalcNova offers three splits:
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 35% | 35% |
| Higher Carb | 30% | 50% | 20% |
| Lower Carb | 40% | 20% | 40% |
Protein and carbs have 4 calories per gram, and fat has 9. Percent splits can push protein above 2.2 g/kg when your calories are high. If that happens, you can move the extra grams to carbs.
Why your TDEE estimate can be wrong
Every TDEE estimate is accurate to about ±10%. Genetics, muscle mass, sleep, stress and everyday fidgeting all change what you burn, and no formula can see them. For a TDEE of 2,759, ±10% means your real number could be anywhere from about 2,483 to 3,035.
The fix is simple. Use the “measure and adjust” method:
- Eat at your estimated TDEE for 2–3 weeks. Weigh yourself each morning and look at the weekly average, not single days.
- If your average weight stays flat, your estimate is right. If it drifts, you’ve learned your real number. Losing about a pound a week with no deficit means you burn about 500 more than the estimate.
- Adjust your calories by 100–200 and watch for another 2–3 weeks.
Be honest with your food tracking, too. Cooking oil, sauces, drinks and weekend meals are the usual leaks.
TDEE vs BMR vs calorie calculator
BMR is what you burn at rest. TDEE is BMR plus everything you do all day. A calorie calculator takes your TDEE and turns it into a target for a goal, like losing or gaining weight.
So a TDEE calculator tells you what you burn, and a calorie calculator tells you what to eat. CalcNova’s Calorie Calculator gives daily needs by goal, and the BMI Calculator checks your weight against your height. BMI can’t tell muscle from fat, so use it as a quick check and nothing more. You can find every tool in one place on the Fitness & Health Calculators page.
Medical disclaimer
The results on this page are estimates for healthy adults. They aren’t medical advice. If you’re pregnant or breastfeeding, have or are recovering from an eating disorder, or have a medical condition such as diabetes or thyroid disease, talk with your doctor or a registered dietitian before you change how you eat. Growing kids and teens also have different needs, so check with a pediatrician. Stop and get medical advice if you feel dizzy, weak or unwell.
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. PubMed PMID 2305711.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. 2005. PubMed PMID 15883556. It found the Mifflin-St Jeor equation was the most reliable of the equations it compared.
Last updated: November 2026
[Reviewed by — to be added]
Frequently asked questions
What is TDEE?
TDEE, or total daily energy expenditure, is the total number of calories your body burns in 24 hours. It adds up your resting metabolism (BMR), daily movement, exercise and the energy used to digest food. Eating about your TDEE keeps your weight steady, eating less leads to weight loss, and eating more leads to weight gain.
How is TDEE different from BMR?
BMR (basal metabolic rate) is only the calories your body burns at complete rest, while TDEE (total daily energy expenditure) is your BMR plus everything you do all day. TDEE equals BMR times an activity multiplier between 1.2 and 1.9. For example, a BMR of 1,780 calories becomes a TDEE of 2,759 calories at the moderately active multiplier of 1.55.
Which TDEE formula is most accurate?
The Mifflin-St Jeor formula is the most accurate choice for most people, and a 2005 review by Frankenfield and colleagues found it the most reliable of the equations it compared. If you know your body fat percentage, the Katch-McArdle formula can be more personal because it uses lean body mass. The revised Harris-Benedict formula is an older option that’s included for comparison.
How do I choose my activity level?
Choose the level that matches your average week, and pick the lower one if you’re unsure. Count your job plus planned exercise only: an office worker who lifts twice a week is lightly active (×1.375), while four gym sessions a week is moderately active (×1.55). Most people overestimate how active they are, so being honest here matters more than any other input.
How many calories should I eat to lose weight?
A good starting point is to eat 500 calories below your TDEE, which usually leads to about 1 pound (0.45 kg) of weight loss per week. This uses the rule of thumb that 3,500 calories equal 1 pound (7,700 per kilogram), so 500 × 7 = 3,500 per week. Don’t go below 1,200 calories a day without medical supervision, and many men and larger people need at least 1,500.
How many calories should I eat to gain muscle?
Eat about 250 to 500 calories above your TDEE and aim for 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0 grams per pound). A small surplus supports muscle growth without adding much extra fat. For example, an 80 kg man with a TDEE of 2,759 would eat 3,009 to 3,259 calories and 128 to 176 grams of protein a day.
Is a TDEE calculator accurate?
It is accurate to about ±10% for most healthy adults, so treat the result as a starting point. For a TDEE of 2,759 calories, ±10% means your real number could be anywhere from about 2,483 to 3,035. To fine-tune it, track your weight for 2 to 3 weeks and adjust your calories by 100 to 200.
How often should I recalculate my TDEE?
Recalculate your TDEE about every 10 pounds (4.5 kg) of weight change, whenever your activity level changes, and at least every few months. Your TDEE falls as you lose weight because a smaller body burns fewer calories. Updating it keeps your calorie target matched to your current body and routine.
What is calorie cycling (zigzag dieting)?
Calorie cycling, or zigzag dieting, means eating different calorie amounts on different days while hitting the same weekly average. In CalcNova’s plan, five low days sit 120 calories below your daily cutting target and two high weekend days sit 300 above it, so the week averages exactly to the target. With a cutting target of 2,259, that’s 2,139 on low days and 2,559 on high days.
Why am I not losing weight at my calculated deficit?
The most common reasons are that your activity level was set too high, your food tracking has gaps, or water retention is hiding fat loss. Weigh your food, count oils, sauces and drinks, and judge progress by your weekly average weight. If your average hasn’t moved after 2 to 3 weeks, lower your calories by 100 to 200 or add more daily walking.