Free calculator

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE), the total number of kilojoules your body burns each day including exercise and daily activity. Your TDEE is the starting point for any weight loss, maintenance, or muscle gain plan.

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Enter your details

Gender

Age

years

Weight

Height

Activity Level

Your TDEE Results

Example

Example figures, not your own. Worked for a moderately active 30 year old man of 80 kg and 175 cm. Enter your own details and press Calculate.

Total Daily Energy Expenditure (TDEE)

11,341kJ/day

Estimated daily burn at Moderately Active activity level

Basal Metabolic Rate (BMR)

7,317kJ/day

Energy your body needs at complete rest

Weight Loss

9,073kJ/day

20% deficit

Maintenance

11,341kJ/day

No change

Weight Gain

12,475kJ/day

10% surplus

How It Works

TDEE is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation based on your weight, height, age, and gender. Then your BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active) to account for daily movement and exercise. The result is your estimated total daily energy expenditure.

How to use it

1Select your gender
2Enter your age, weight (kg), and height (cm)
3Choose your activity level from the dropdown
4Click "Calculate" to see your TDEE in both kJ and kcal

Quick Reference

Activity Level	Multiplier	TDEE (kJ/day)	TDEE (kcal/day)
Sedentary	×1.20	8,184	1,956
Lightly Active	×1.375	9,377	2,242
Moderately Active	×1.55	10,573	2,527
Active	×1.725	11,768	2,813
Very Active	×1.90	12,961	3,098

Example values for an 80 kg male, 175 cm, age 30.

How This Is Calculated

Male BMR (kcal) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 Female BMR (kcal) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 TDEE = BMR × Activity Multiplier

BMR: = Basal Metabolic Rate - energy burned at complete rest
TDEE: = Total Daily Energy Expenditure - total daily burn including activity
Activity Multiplier: = 1.2 (sedentary) to 1.9 (very active)

Uses the Mifflin-St Jeor equation (1990), considered the most accurate BMR prediction equation for healthy adults.

Frequently Asked Questions

What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure. It is the total number of kilojoules (or calories) your body burns in a day, including your basal metabolism, digestion, and physical activity. Knowing your TDEE helps you set the right calorie target for weight loss, maintenance, or muscle gain.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in healthy adults, with an accuracy of about 80-90%. However, individual variation in metabolism, body composition, and genetics means your actual TDEE may differ by 5-15% from the estimate.

Should I eat below my TDEE to lose weight?

Yes. To lose weight, you need to eat fewer kilojoules than your TDEE. A moderate deficit of 2,000-2,500 kJ (500-600 kcal) per day is recommended for safe, sustainable weight loss of about 0.5 kg per week. Avoid going more than 30% below your TDEE.

How often should I recalculate my TDEE?

Recalculate your TDEE every 5-10 kg of weight change, or every 2-3 months during a weight loss program. As you lose weight, your body requires fewer kilojoules, so your TDEE decreases and your calorie target should be adjusted accordingly.

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