TDEE Calculator
Find out exactly how many calories your body burns each day. Use your TDEE to set the right calorie target for your goal.
Unlocks the more accurate Katch-McArdle formula.
What Is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to maintain your current weight. It accounts for everything: the energy to keep your heart beating, your organs functioning, and all your physical activity — from commuting to intense workouts.
Understanding your TDEE is the foundation of any nutrition plan. Whether you want to lose fat, build muscle, or simply maintain your weight, your TDEE is the number everything else is built around.
How Is TDEE Calculated?
CaloricLab uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in the general population according to multiple peer-reviewed studies.
Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Then: TDEE = BMR × Activity Multiplier
Activity Multipliers Explained
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little or 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 |
| Extremely Active | × 1.9 | Physical job or twice-daily training |
How to Use Your TDEE
Once you know your TDEE, you can set an appropriate calorie target:
- −Fat loss: Eat 300–500 calories below TDEE for a sustainable deficit
- =Maintenance: Eat at TDEE to maintain your current weight
- +Muscle gain: Eat 200–300 calories above TDEE for a lean bulk
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity and daily movement.
How accurate is a TDEE calculator?
TDEE calculators using the Mifflin-St Jeor equation are accurate within 10% for most people. Individual variation in metabolism, muscle mass, and activity levels can affect results.
Should I eat at my TDEE to maintain weight?
Yes — eating at your TDEE (caloric maintenance) will result in weight maintenance over time. To lose weight, eat below your TDEE; to gain muscle, eat slightly above it.
What activity level should I choose?
Be honest about your actual activity. Most office workers are sedentary or lightly active. Overestimating activity is one of the most common mistakes in calorie calculations.
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Disclaimer: Results are estimates based on population averages and established equations. Individual results may vary. Always consult a registered dietitian or healthcare professional before making significant dietary changes.