Is this free with no signup?

Yes. This TDEE calculator is completely free and requires no signup. Results appear instantly.

How do I use this for weight loss?

Calculate your TDEE, then eat 300-500 calories below it daily for safe weight loss. Track meals with FoodIdentifier's AI scanner to ensure you stay in deficit.

What should I do after calculating TDEE?

Use FoodIdentifier's AI food scanner to track actual calorie intake from photos or barcodes. Compare intake to TDEE to manage weight effectively.

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It combines your basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), the thermic effect of food (TEF), and calories burned during exercise.

How do I calculate my TDEE?

First calculate your BMR using the Mifflin-St Jeor equation from your weight, height, age, and sex. Then multiply your BMR by an activity multiplier (1.2 to 1.9) that matches your daily activity level. The calculator above does both steps automatically.

What is the TDEE formula?

TDEE = BMR × activity multiplier. BMR uses the Mifflin-St Jeor equation: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.

What is a good TDEE for weight loss?

A good weight-loss target is 300 to 500 calories below your TDEE for a moderate deficit (about 1 lb per week), or 500 to 1000 below for a more aggressive cut. Never drop below 1200 calories (women) or 1500 (men) without medical supervision.

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest just to stay alive (breathing, heartbeat, organ function). TDEE adds all daily activity on top of BMR. TDEE is always higher than BMR unless you are completely bedridden.

How accurate are TDEE calculators?

TDEE calculators estimate within about 10 to 20 percent for most people. The Mifflin-St Jeor equation is the most accurate predictive formula, but individual metabolism, muscle mass, and NEAT vary. Track your actual results for two to three weeks and adjust.

Should I eat below my TDEE to lose weight?

Yes. Eating below your TDEE creates a calorie deficit, which forces your body to use stored fat for energy. A deficit of 500 calories per day typically produces about 1 lb of weight loss per week. This is an estimate, not medical advice.

Why is my TDEE so low or high?

TDEE is driven by body weight, height, age, sex, muscle mass, and activity level. Older adults and sedentary people have lower TDEE. Taller, heavier, more muscular, and more active people have higher TDEE. Building muscle raises your TDEE over time.

A TDEE calculator estimates how many calories you burn per day based on age, height, weight, and activity level. Use it to find maintenance calories or set a safe deficit/surplus for your goal. Try the AI food scanner to track actual intake.

Quick Answer

• TDEE calculator: Estimates total daily calorie burn (BMR + activity)
• Free & instant: No signup required, results in seconds
• Track real food: Scan meals or upgrade for unlimited

Last updated: 2026

TDEE Calculator: How Many Calories Do You Actually Burn Per Day?

Your TDEE (Total Daily Energy Expenditure) is the EXACT number of calories you burn daily. Most people guess wrong — leading to zero progress. Use this free TDEE calculator to get accurate results and finally see real changes in your weight.

🔥 Why TDEE Matters More Than You Think

• Eating above your TDEE = guaranteed weight gain (no exceptions)
• Eating below your TDEE = guaranteed weight loss (with patience)
• Guessing your TDEE = frustration, plateaus, wasted months

Know your real number. Stop guessing. Start winning.

✅ Who Needs to Know Their TDEE?

• Anyone not losing weight despite "eating healthy"
• Bodybuilders tracking muscle gain
• Endurance athletes fueling training
• Office workers with low activity
• People stuck at weight loss plateaus
• Fitness coaches planning client diets

TDEE Calculator

Calculate your Total Daily Energy Expenditure

What Is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It is the sum of four components:

BMR (Basal Metabolic Rate): 60 to 70 percent of TDEE. Calories burned at rest to keep you alive.
NEAT (Non-Exercise Activity Thermogenesis): Calories from walking, fidgeting, standing, and daily tasks.
TEF (Thermic Effect of Food): About 10 percent of TDEE. Calories burned digesting and absorbing food.
Exercise Activity: Calories burned during intentional workouts.

In plain English: TDEE is everything you burn in a day, from breathing to bench presses. Eat above it and you gain weight; eat below it and you lose weight.

How TDEE Is Calculated: The Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation, the most accurate predictive BMR formula validated by the American Dietetic Association. It estimates BMR from weight, height, age, and sex, then multiplies by an activity factor to get TDEE.

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × activity multiplier

Source: Mifflin MD, St Jeor ST, et al. (1990). The Harris-Benedict equation is an older alternative; Mifflin-St Jeor is more accurate for modern populations.

Activity Multiplier Table

The activity multiplier is the single biggest variable in your TDEE. Choose the level that matches a typical week, not your best week.

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little to no exercise
Lightly active	1.375	Light exercise 1–3 days/week
Moderately active	1.55	Moderate exercise 3–5 days/week
Very active	1.725	Hard exercise 6–7 days/week
Extra active	1.9	Hard daily exercise or physical job

Worked Example: 30-Year-Old Male, 80 kg, 178 cm, Moderately Active

Here is the full math from body stats to final TDEE.

Step 1 — BMR (Mifflin-St Jeor):

BMR = 10 × 80 + 6.25 × 178 − 5 × 30 + 5

BMR = 800 + 1112.5 − 150 + 5 = 1768 kcal

Step 2 — Activity multiplier: 1.55 (moderately active)

Step 3 — TDEE:

TDEE = 1768 × 1.55 = 2740 kcal/day

Step 4 — Weight loss target: 2740 − 500 = 2240 kcal/day

Step 5 — Maintenance target: 2740 kcal/day

Source: Mifflin-St Jeor (1990); activity multipliers from Harris-Benedict revised.

TDEE for Weight Loss: Deficit Targets

To lose weight, eat below your TDEE. The size of the deficit determines how fast you lose. A moderate deficit of 500 calories per day produces about 1 lb of weight loss per week.

Goal	Daily Target	Notes
Mild cut (0.5 lb/week)	250 kcal below TDEE	Slow, sustainable loss
Moderate cut (1 lb/week)	500 kcal below TDEE	Standard recommended pace
Aggressive cut (2 lb/week)	1000 kcal below TDEE	Short-term only; monitor energy

Never drop below 1200 kcal (women) or 1500 kcal (men) without medical supervision.

TDEE for Muscle Gain: Surplus Targets

To build muscle, eat above your TDEE. A small surplus (lean bulk) builds muscle with minimal fat; a larger surplus builds mass faster but adds more fat.

Goal	Daily Target	Notes
Lean bulk	250–300 kcal above TDEE	Minimizes fat gain
Standard bulk	300–500 kcal above TDEE	Faster muscle, some fat
Dirty bulk	500+ kcal above TDEE	Max mass, significant fat gain

Why Your TDEE Changes Over Time

Your TDEE is not fixed. It shifts as your body and lifestyle change:

Age: BMR drops about 1 to 2 percent per decade after 30 due to muscle loss.
Muscle mass: Muscle burns more calories than fat at rest. Building muscle raises your BMR and TDEE.
NEAT: Daily movement (walking, standing, fidgeting) can vary by hundreds of calories between people.
Metabolic adaptation: In a prolonged calorie deficit, BMR can decrease as your body becomes more efficient.
Body weight: A heavier body burns more calories to maintain itself, so TDEE falls as you lose weight.

This is why recalculating your TDEE every 4 to 6 weeks during a diet is recommended.

TDEE Calculator FAQs

Disclaimer: This TDEE calculator provides estimates for educational purposes only and is not medical advice. Actual energy expenditure varies by individual. Consult a physician or registered dietitian before starting any calorie-restricted diet, especially if you have a medical condition.

Related Calculators & Free Tools

Free Health Tools →BMR Calculator →Calorie Calculator →Macro Calculator →Calorie Deficit Calculator →Weight Loss Calorie Calculator →

How Our AI Adjusts Your TDEE Over Time

Unlike static calculators, Food Identifier's AI Nutrition Coach adapts your calorie targets as your goals, food choices, and activity patterns change.

By combining TDEE calculations with real food scans and macro analysis, our AI helps prevent plateaus and guides sustainable weight loss — without manual logging or spreadsheets.

Frequently Asked Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion.

How is TDEE different from BMR?

BMR is your resting metabolic rate, while TDEE includes all activity. TDEE = BMR × Activity Factor. If you're sedentary, your TDEE might be 1.2× your BMR. If very active, it could be 1.9× your BMR. Use our calorie calculator to find your deficit.

How accurate is TDEE calculator?

TDEE calculators provide estimates based on average activity levels. For precise tracking, use AI food scanning to see real calorie intake vs. your TDEE.

Should I eat exactly my TDEE calories?

Eat at TDEE to maintain weight. Eat 300-500 below for fat loss. Eat 300-500 above for muscle gain. Track with premium food scanning for accountability.

What if I'm not losing weight at calculated TDEE deficit?

You're likely eating more than you think. Studies show people underestimate intake by 30-50%. Use photo-based calorie tracking to see hidden calories.

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