TDEE Calculator (Total Daily Energy Expenditure)

Calculate comprehensive TDEE including BMR, TEF, NEAT, and exercise activity.

By Konstantin Iakovlev · Updated April 2026 · Source: CDC

Sex
lbs
Job Type

BMR

1,737.00 cal

TDEE

2,693.00 cal

Calorie Targets

BMR (Mifflin-St Jeor)1,737.00 cal
TEF (10%)174.00 cal
TDEE2,693.00 cal
Weight Loss (-500)2,193.00 cal
Weight Gain (+300)2,993.00 cal

Use the TDEE Calculator (Total Daily Energy Expenditure) above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.

How It Works

Total Daily Energy Expenditure, or TDEE, is the full count of calories your body burns over a day. It rolls together four distinct pieces: your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and the calories spent during deliberate exercise. Pinning down this number is the foundation of any plan to lose, gain, or hold steady on weight through the year ahead.

The math here begins with the Mifflin-St Jeor equation, which most research treats as the most reliable BMR estimate for healthy adults. On top of that BMR figure, the tool layers a 10% allowance for TEF, then applies activity multipliers covering both NEAT and structured workouts drawn from the 2026 American College of Sports Medicine (ACSM) guidelines. Adding those components together yields your full TDEE.

Honest activity reporting matters more than people expect. Inflate how active you really are and the resulting calorie target will quietly undermine whatever goal you set. Treat the output as an informed estimate rather than a fixed truth, since metabolic rates differ from one person to the next, and recalibrate as your weight and habits shift. NEAT in particular gets overlooked, yet the calories you burn through fidgeting, walking, and everyday movement can add up to a meaningful share of the total.

Example: Sarah's Daily Energy Needs

  1. 1 Input: Sarah, a 30-year-old female, weighs 150 lbs (68 kg), is 5'5" (165 cm) tall, and exercises moderately 3-5 times a week (e.g., 4 days of 45-minute gym sessions).
  2. 2 Calculate: Using the Mifflin-St Jeor equation, Sarah's BMR is approximately 1350 calories. Her TEF is 135 calories. With her moderate exercise, her activity multiplier (including NEAT) is applied, resulting in an estimated 2200 TDEE.
  3. 3 Result: Sarah's estimated Total Daily Energy Expenditure (TDEE) is approximately 2200 calories per day.
  4. 4 Context: To maintain her current weight, Sarah should aim for an average daily intake of around 2200 calories. For weight loss, she would need to create a calorie deficit below this number, and for weight gain, a surplus.

Source: CDC · Last updated: April 2026

Frequently Asked Questions

How do you calculate TDEE accurately?
TDEE is calculated by multiplying your BMR (basal metabolic rate) by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725). Track actual weight changes over 2-3 weeks for the most accurate estimate.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to maintain basic functions. TDEE adds calories burned through daily activity, exercise, and digesting food. TDEE is always higher than BMR.
How many calories below TDEE should I eat to lose weight?
A deficit of 500 calories below TDEE produces roughly 1 pound of fat loss per week. A 250-calorie deficit is more sustainable and preserves muscle. Never go below BMR-level calories without medical supervision.

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