What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day — BMR (resting metabolism) plus everything you do on top: walking, working, exercise, fidgeting.
TDEE is what you eat to stay the same weight. Eat below it to lose, eat above it to gain. It's the most useful single number in calorie planning.
Most adult TDEEs fall between 1,800 and 3,200 kcal/day, depending on size and activity.
How the TDEE calculator works
We compute BMR with the Mifflin–St Jeor equation, then multiply by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, 1.9 for extra active.
Activity multipliers are rough — they encode a population average across walking, standing, and exercise. Your real TDEE varies a few hundred kcal day to day. We round to the nearest 10.
If you want just your resting metabolism, see the BMR calculator. For a calorie target tuned to weight loss, see the calorie deficit calculator.
Using TDEE to plan meals
Knowing your TDEE is half the battle. The other half is eating consistently within it (for maintenance) or below it (for loss).
Click "Want to lose or gain weight?" above and we'll ask one more question (your goal), calculate the right target, and build a one-day plan with portions already sized.
Want a fresh plan daily plus tracking that learns your habits? That's what Nuvvoo does.
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Try Nuvvoo, the modern calorie tracker.
Frequently Asked Questions
TDEE vs BMR — what's the difference?
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BMR is your resting burn. TDEE is BMR plus your activity. TDEE is always higher — typically 1.2× to 1.9× BMR.
How accurate are activity multipliers?
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Within ±10–15% for most people. The multipliers are population averages — your individual factor depends on body composition, NEAT (fidgeting, standing), and exercise type. Recalibrate after a few weeks if scale weight drifts.
Should I recalculate TDEE after losing weight?
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Yes. A smaller body burns fewer calories. Recompute every 5–10 lb (or 3–5 kg) of change so the target stays accurate.
What if my activity varies day to day?
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Pick the multiplier that matches your average week, not your busiest or laziest day. If your week swings widely, average across 7 days. Many people use moderate (1.55) as a sensible default.
Can I eat at TDEE and still lose weight?
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No — by definition, eating at TDEE means calorie balance. To lose, you need a deficit (eat below TDEE) or to raise activity. The deficit calculator handles the math.
Related guides
BMR Calculator
Find your resting metabolic rate (Mifflin–St Jeor).
Calorie Deficit Calculator
Get your daily calorie target and a one-day plan in one go.
Food Diary for Weight Loss
Turn your target into a chat-based diary that doesn't feel like homework.
MyFitnessPal Alternative
What changes when calorie tracking works like a conversation.