What is TDEE? What does TDEE calculator mean?
TDEE stands for total daily energy expenditure: the total number of calories your body burns in 24 hours. It includes your basal metabolic rate (BMR), the energy used to digest food, everyday movement such as walking and standing, and planned exercise. If you eat the same number of calories as your TDEE, your weight stays about the same, which is why TDEE is also called your maintenance calories.
This free TDEE calculator estimates your BMR with the Mifflin-St Jeor formula (or Harris-Benedict or Katch-McArdle if you prefer), multiplies it by your activity level, and then shows the calories you need to lose, maintain or gain weight. It accepts kg, cm, feet and pounds, so it works as a TDEE calculator in kg for India and in pounds for the US.
How to use TDEE calculator
- Enter your sex, age, height and weight.
- Choose your activity level honestly. Most office workers who exercise a few times a week are "light" to "moderate", not "very active".
- Optional: pick Katch-McArdle and enter your body fat percentage if you know it.
- Read your TDEE and the calorie targets for each goal in the table.
TDEE calculator formula: how to calculate TDEE formula
This is how to calculate TDEE from BMR:
TDEE = BMR × Activity factor
With BMR from the Mifflin-St Jeor equation:
Men: BMR = 10 × W + 6.25 × H − 5 × A + 5
Women: BMR = 10 × W + 6.25 × H − 5 × A − 161
- W = weight in kg, H = height in cm, A = age in years
- Activity factor = 1.2 to 1.9, from the table below
TDEE calculator: how to determine activity level (exercise levels and steps)
| Activity level | Description | Daily steps (approx.) | Multiplier |
|---|---|---|---|
| Sedentary | Desk job, little or no exercise | Under 5,000 | 1.2 |
| Lightly active | Exercise 1–3 days a week | 5,000–7,500 | 1.375 |
| Moderately active | Exercise 3–5 days a week | 7,500–10,000 | 1.55 |
| Very active | Hard exercise 6–7 days a week | 10,000–12,500 | 1.725 |
| Extra active | Athlete, or physical job plus training | Over 12,500 | 1.9 |
The step counts make this a rough TDEE calculator based on steps: if your phone or watch shows your average daily steps, use them to pick the row. When in doubt, pick the lower level; people tend to overestimate how active they are.
How to calculate TDEE: worked examples
How to calculate TDEE for male
A 30-year-old man, 70 kg and 175 cm, exercises 4 days a week. BMR = 700 + 1,093.75 − 150 + 5 = 1,649 kcal. TDEE = 1,649 × 1.55 = 2,556 kcal/day. To lose 0.5 kg a week he would eat about 2,006 kcal; to gain 0.5 kg a week, about 3,106 kcal. These match the calculator's default result.
How to calculate TDEE for female
A 35-year-old woman, 62 kg and 160 cm, with a desk job and 2 workouts a week. BMR = 620 + 1,000 − 175 − 161 = 1,284 kcal. TDEE = 1,284 × 1.375 = 1,766 kcal/day. For weight loss at 0.5 kg a week, her target would be about 1,216 kcal, which is close to the usual 1,200 kcal minimum for women, so a slower 0.25 kg a week (about 1,491 kcal) plus extra walking may be easier to sustain.
What is TDEE vs BMR? (TDEE calculator vs BMR)
BMR is the energy you burn lying completely still. TDEE is BMR plus everything you do. For a sedentary person TDEE is about 20% above BMR; for an athlete it can be almost double. Diet targets should be based on TDEE, not BMR. You can find your BMR alone, with all three formulas side by side, in the BMR calculator.
TDEE is made up of four parts:
- BMR – about 60–70% of the total.
- Thermic effect of food (TEF) – about 10%, the cost of digesting meals. Protein has the highest TEF.
- NEAT (non-exercise activity thermogenesis) – walking, chores, fidgeting, standing; varies hugely between people.
- Exercise – planned workouts, often only 5–10% of the total for non-athletes.
Using your TDEE to lose weight
One kilogram of body fat stores roughly 7,700 kcal. A deficit of about 550 kcal a day below your TDEE therefore leads to around 0.5 kg of loss per week. That is the TDEE calculator deficit used in the table. A deficit of 1,100 kcal (about 1 kg a week) is the maximum most experts suggest, and only for people with a lot of weight to lose. Keep protein high (1.2–1.6 g per kg of body weight) to protect muscle; the macro calculator turns your calories into protein, carbs and fat.
TDEE calculator for weight loss in India
Many Indian diets are high in refined carbohydrates and low in protein. Cutting 500 kcal can be as simple as reducing rice or roti portions by a third, swapping fried snacks for fruit or roasted chana, and adding dal, paneer, eggs or curd to each meal. The target calories are the same whatever your cuisine; the calorie calculator helps you plan the daily number.
Using your TDEE to gain weight
For lean muscle gain, eat about 250–500 kcal above your TDEE and follow a progressive strength training plan. A larger surplus mostly adds fat. Weigh yourself weekly and aim for about 0.25–0.5 kg a month for experienced lifters, or up to 0.5 kg a week for beginners.
Is the TDEE calculator accurate? How to calculate TDEE accurately
A TDEE calculator is an educated estimate, usually within about 10% of your true burn. Errors come from the activity multiplier, water weight, and individual differences in metabolism. The best TDEE calculator is the one you calibrate: eat at the suggested calories for 2–3 weeks, track your average weight, and adjust. If your weight does not change at "maintenance", that intake is your real TDEE.
TDEE calculator for teens, kids and under 18
These formulas are validated for adults. Teens aged 15–18 can use them as a rough guide, but growing bodies need extra energy, and teenagers should not diet aggressively. Children under 15 need a paediatrician or dietitian to set calorie needs.
This TDEE calculator is for general information and is not medical advice.
TDEE calculator for men and women
This free TDEE calculator online works for men and women: pick your sex and it uses the matching BMR formula. For a TDEE calculator for women weight loss plan, the goal table flags any target below the usual 1,200 kcal minimum for women.
TDEE calculator in kg or pounds
As a TDEE calculator in kg it takes your weight in kilograms and height in cm or feet, so it suits a TDEE calculator India users need; switch to pounds for the US.
TDEE calculator with body fat percentage
Choose the Katch-McArdle formula to use this as a TDEE calculator with body fat percentage. It is more accurate for very lean or very muscular people, and many bodybuilding coaches prefer it. You can also choose the Harris-Benedict option for comparison.
TDEE calculator to lose weight or gain weight
The goal table covers both directions: use the TDEE calculator to lose weight or to gain weight. The calorie deficit rows subtract 275, 550 or 1,100 kcal; the gain rows add 275 or 550 kcal.
TDEE calculator with macros and protein
Once you know your TDEE, set protein at about 1.6 g per kg of body weight while dieting, fat at 20–30% of calories, and carbs for the rest. The macro calculator does this as a TDEE calculator and macros follow-up.
TDEE calculator in Hindi (TDEE calculator hindi)
TDEE (total daily energy expenditure) woh kul calories hain jo aap ek din mein kharch karte hain. TDEE = BMR × activity factor. Vajan kam karne ke liye TDEE se lagbhag 500 calories kam khaayein.
TDEE calculator with steps and exercise levels
A TDEE calculator with steps simply maps your average daily steps to an activity multiplier, as in the table above. The TDEE calculator exercise levels are the five standard ones used by almost every tool, from quick to in-depth calculators. If you are unsure between light vs moderate exercise, choose light and adjust after two weeks.
TDEE calculator women and weight loss
For a TDEE calculator women use to lose weight, the same formula applies with the female BMR constant. Women tend to have lower TDEEs, so a 0.25–0.5 kg weekly goal is usually more comfortable than 1 kg. A TDEE calculator weight loss goal of 0.5 kg per week means eating about 550 kcal below TDEE.
TDEE calculator protein intake and bodybuilding
For TDEE calculator protein targets, aim for 1.6–2.2 g of protein per kg of body weight when training hard. TDEE calculator bodybuilding users often prefer the body fat option (Katch-McArdle) because it accounts for extra muscle.
What is TDEE calories vs what's on your tracker?
A fitness watch estimates what you burned today; this calculator estimates your typical day. Both are estimates, and a TDEE calculator vs MyFitnessPal or watch number can differ by a few hundred calories. Use your weight trend to decide which is closer.
What's my TDEE? Calculator meaning in one minute
TDEE (total daily energy expenditure) means the calories you burn in a full day: BMR at rest, plus digestion, daily movement and exercise. To answer "what's my TDEE?", the calculator estimates your BMR and multiplies it by your activity level. A quick check: most adults land between 1.3 and 1.7 times their BMR.
TDEE calculator including steps
The activity choices above include step counts, so you can pick a level from your phone or watch average: under 5,000 steps a day is sedentary (× 1.2), 5,000–7,500 light (× 1.375), 7,500–10,000 moderate (× 1.55) and over 10,000 very active (× 1.725). Use your weekly average, not your best day.
TDEE calculator for youth and kids
The equations here are designed for adults. For youth under 18, energy needs also cover growth, so adult formulas can underestimate them. As a rough guide from dietary guidelines, active teenage boys often need 2,800–3,200 kcal a day and active teenage girls about 2,400 kcal. Children should not diet to a calorie deficit without a doctor or dietitian.
TDEE calculator in Indonesia, Singapore and other countries
TDEE does not depend on the country; the same equations apply in Indonesia, Singapore or India. Enter your weight in kg and height in cm. Asian adults often have a little less muscle at the same weight, so if the result seems high, choose Katch-McArdle with your body fat percentage.
TDEE calculator zig zag (calorie cycling)
Once you know your TDEE, you can zig zag: eat more on training days and less on rest days while keeping the weekly average at your target. For a TDEE of 2,500 kcal and a goal of 2,000 kcal, you might eat 2,300 kcal on three training days and about 1,775 kcal on the four rest days, which is the same 14,000 kcal a week.
TDEE calculator app and quick quiz
You do not need a TDEE calculator app; this page works in any browser. Test yourself with this quick quiz:
- BMR 1,650 kcal, moderately active. TDEE? 1,650 × 1.55 ≈ 2,558 kcal.
- TDEE 2,400 kcal. Daily target to lose about 0.5 kg a week? About 2,400 − 500 = 1,900 kcal.
- Which part of TDEE is usually the largest? BMR, about 60–70% for most people.
Frequently asked questions
What is TDEE?
TDEE (total daily energy expenditure) is the total number of calories you burn in a day, including your BMR, digestion, daily movement and exercise. Eating at your TDEE keeps your weight stable.
How do I calculate TDEE from BMR?
Multiply your BMR by an activity factor: 1.2 for sedentary, 1.375 light, 1.55 moderate, 1.725 very active and 1.9 extra active.
How many calories below TDEE should I eat to lose weight?
About 500–550 kcal below TDEE to lose roughly 0.5 kg a week. Avoid going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Is a TDEE calculator accurate?
It is usually within about 10%. Use it as a starting point, track your weight for 2–3 weeks and adjust your calories by 100–200 kcal if needed.
What is the difference between TDEE and BMR?
BMR is what you burn at complete rest. TDEE adds the calories you burn through activity and digestion, so it is always higher than BMR.
What is TDEE in fitness and nutrition?
In fitness and nutrition, TDEE is your maintenance calorie number. Coaches set cutting diets below it and bulking diets above it.
What does TDEE stand for?
TDEE stands for total daily energy expenditure – the total calories you burn in 24 hours.
How to calculate TDEE from RMR?
RMR (resting metabolic rate) is used the same way as BMR: multiply it by your activity factor. RMR is usually a few percent higher than BMR, so the result will be slightly higher.
What does TDEE mean?
Total daily energy expenditure: all the calories you burn in a day, including your BMR, digesting food, daily movement and exercise.
Can I use step count to choose my activity level?
Yes. Under 5,000 steps a day is sedentary, 5,000–7,500 light, 7,500–10,000 moderate and over 10,000 very active.
Last updated 2026-09-18