What Is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure is the most important number in any nutrition plan, it tells you exactly how many calories your body burns in a typical day, accounting for both your resting metabolism and all your physical activity. A TDEE Calculator estimates your Basal Metabolic Rate using the Mifflin-St Jeor equation and multiplies it by your selected activity level to give you a single, actionable calorie figure. From there, it shows you how to adjust that number for weight loss or weight gain. Whether you are setting up a calorie deficit to shed pounds, calculating maintenance calories to stay where you are, or planning a surplus to build muscle, Toolraxy provides a free, client-side TDEE Calculator that puts the foundational number of energy balance at your fingertips.
How to Use the TDEE Calculator
Select your sex by clicking the Male or Female button.
Enter your age, weight, and height. Choose kilograms or pounds, and centimeters or inches.
Click on the activity level card that best describes your daily physical activity. The selected card highlights in red.
Click Calculate. The tool displays your BMR, TDEE, activity multiplier, and calorie targets for mild and moderate weight loss or weight gain in a summary grid.
How the Tool Works
This TDEE Calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate and multiplies by a user-selected activity factor to determine Total Daily Energy Expenditure.
BMR Calculation (Mifflin-St Jeor Equation):
For males:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For females:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
BMR is rounded to the nearest whole number.
Weight and Height Conversion:
TDEE Calculation:
TDEE = BMR × Activity Factor, rounded to the nearest whole number. Five activity levels are available with standard multipliers:
Sedentary (little or no exercise): × 1.2
Lightly Active (1–3 days/week): × 1.375
Moderately Active (3–5 days/week): × 1.55
Very Active (6–7 days/week): × 1.725
Extremely Active (physical job + training): × 1.9
Weight Management Targets:
Mild Weight Loss: TDEE – 250 kcal/day
Moderate Weight Loss: TDEE – 500 kcal/day
Mild Weight Gain: TDEE + 250 kcal/day
Moderate Weight Gain: TDEE + 500 kcal/day
A summary grid displays BMR, TDEE, and the activity multiplier at a glance.
Worked Example
Consider a 30-year-old male who weighs 70 kg, is 170 cm tall, and is lightly active:
Male Mifflin-St Jeor BMR: (10 × 70) + (6.25 × 170) – (5 × 30) + 5 = 700 + 1,062.5 – 150 + 5 = 1,617.5, rounded to 1,618 kcal/day.
Lightly active TDEE: 1,618 × 1.375 = 2,224.75, rounded to 2,225 kcal/day.
Summary grid: BMR 1,618 kcal, TDEE 2,225 kcal (highlighted), Activity Multiplier 1.375×.
Mild weight loss: 2,225 – 250 = 1,975 kcal/day.
Moderate weight loss: 2,225 – 500 = 1,725 kcal/day.
Mild weight gain: 2,225 + 250 = 2,475 kcal/day.
Moderate weight gain: 2,225 + 500 = 2,725 kcal/day.
If the same person were sedentary instead of lightly active, the TDEE would be 1,618 × 1.2 = 1,942 kcal/day, a difference of 283 calories. This demonstrates how activity level meaningfully affects daily energy needs and why selecting the appropriate category is important for accurate calorie planning.
Benefits of Using This TDEE Calculator
Saves time by applying the Mifflin-St Jeor equation and activity multipliers automatically.
Visual activity level cards make selecting the right multiplier intuitive.
Displays BMR, TDEE, and activity multiplier in a clear summary grid.
Provides weight loss and gain targets at two intensity levels.
Free and private, with all calculations running in your browser.
Supports both metric and imperial units.
FAQs
How accurate is this TDEE calculator?
The Mifflin-St Jeor equation is accurate to within about 10% for most healthy adults. The activity multipliers provide general estimates. Use the TDEE as a starting point and adjust based on your actual weight changes over 2–4 weeks.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE is your BMR multiplied by your activity factor, representing total daily calorie burn including all movement and exercise.
How do I choose the right activity level?
Read the descriptions on each card carefully. Most people with desk jobs who exercise a few times per week should choose lightly active. If your weight changes faster or slower than expected, adjust your activity level up or down.
Why does the calculator show weight loss and gain targets?
TDEE is your maintenance intake. Subtracting calories creates a deficit for weight loss; adding calories creates a surplus for weight gain. The calculator provides these targets so you do not need to do the math separately.
How often should I recalculate my TDEE?
Recalculate every 4–8 weeks or after a weight change of 5 kg or more. Your TDEE changes as your body weight and composition change.
Can I use this calculator if I am very muscular?
The Mifflin-St Jeor equation uses total body weight and does not account for high muscle mass directly. Very muscular individuals may have a slightly higher actual TDEE. For more precise estimates, consider equations that use lean body mass.
Does the calculator store my personal data?
No. All calculations run entirely in your browser. No personal health data is saved or transmitted.
Can I share my TDEE results?
Yes. Use the Copy button to copy all results, or the Share button to send a summary that includes your TDEE, BMR, and activity level.
Is this calculator a substitute for professional nutrition advice?
No. This tool provides estimates for educational purposes. Consult a registered dietitian or healthcare professional for personalized energy expenditure assessment and dietary guidance.
What is a typical TDEE for an adult?
TDEE typically ranges from 1,800 to 3,000 kcal/day for most adults, depending on body size, composition, age, sex, and activity level. The calculator provides your personalized estimate.
