Vertoq
TDEE Calculator
Enter your details to see your basal metabolic rate and daily calorie needs.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your basal metabolic rate (BMR), the calories burned at rest, with the calories burned through daily activity and exercise. It's the number most people actually want when they ask how many calories they need.
How BMR is calculated
Mifflin-St Jeor (recommended): This is the formula the calculator above uses. It's generally considered the more accurate estimate for modern populations.
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Harris-Benedict (older, still common): An older formula from 1919, revised in 1984. It's still widely used but tends to overestimate BMR slightly compared to Mifflin-St Jeor.
Men: BMR = 88.362 + 13.397 × weight (kg) + 4.799 × height (cm) − 5.677 × age (years)
Women: BMR = 447.593 + 9.247 × weight (kg) + 3.098 × height (cm) − 4.330 × age (years)
Activity level multipliers
Once BMR is known, multiply it by an activity factor to get TDEE:
| Activity level | Multiplier |
|---|---|
| Sedentary — little or no exercise | × 1.2 |
| Light — exercise 1 to 3 days a week | × 1.375 |
| Moderate — exercise 3 to 5 days a week | × 1.55 |
| Active — exercise 6 to 7 days a week | × 1.725 |
| Extra active — hard physical job or training twice a day | × 1.9 |
Using your TDEE
Your TDEE is your maintenance number, the calories that keep your weight roughly stable. To lose weight, a deficit of about 500 kcal a day below TDEE corresponds to roughly 0.5 kg of weight loss a week. To gain weight, a surplus of about 250 to 500 kcal a day supports a slower, leaner gain. Both directions work better as a range to adjust from than a number to hit exactly every day.
Limitations
TDEE is an estimate, not a measurement. Even with an accurate formula, individual metabolism varies by roughly 10 to 15% due to factors like genetics, muscle mass, and hormones. Treat the number as a starting point, and adjust it based on how your weight actually trends over 2 to 3 weeks rather than relying on the estimate alone.
Frequently asked questions
How accurate is TDEE?
It's a solid estimate, not an exact measurement. Individual metabolism varies by roughly 10 to 15%, so see the limitations above for how to adjust it based on your own results.
Which activity level should I choose?
Pick the option that matches your typical week, not your best or worst day. Most people overestimate how active they really are, so when in doubt, choose the lower option.
Should I eat exactly my TDEE every day?
No, day-to-day intake naturally varies. What matters is your average over a week or two, so treat TDEE as a target to aim near rather than a number to hit exactly every day.