🏃 TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day, including activity.
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This is an estimate for informational purposes only, not medical advice. Consult a doctor or dietitian before making significant dietary changes.
How the TDEE Calculator Works
Total Daily Energy Expenditure (TDEE) 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.
Formula
BMR (Mifflin-St Jeor) — Women: 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity multiplier
This tool provides general estimates for informational purposes only and is not medical advice. Consult a doctor or registered dietitian for personalized guidance.
Using This TDEE Calculator to Lose Weight
To use this free TDEE calculator to lose weight, enter your stats above to find your maintenance calories, then eat below that number. The "Weight Loss (-500 cal)" result is a safe, sustainable starting point that typically produces about 1 pound of fat loss per week.
Frequently Asked Questions
What is TDEE used for?
TDEE is used as the baseline for setting calorie targets — eating below it typically leads to weight loss, eating at it maintains weight, and eating above it leads to weight gain.
How do I use a TDEE calculator to lose weight?
Calculate your TDEE, then subtract 250–500 calories from that number to create a calorie deficit. This TDEE calculator does that math for you automatically in the "Weight Loss" result.
How accurate is a TDEE calculator?
TDEE calculators provide a reasonable starting estimate, but actual energy expenditure varies by individual metabolism, so it's best to track results over a few weeks and adjust as needed.
How much of a calorie deficit is safe for weight loss?
A deficit of 500 calories/day is a common, moderate approach that typically results in about 1 pound of weight loss per week. Larger deficits should be used cautiously and ideally under medical supervision.