TDEE Calculator – Daily Calorie Maintenance, Deficit & Surplus Explained
The TDEE Calculator by FreeFitnessCalculators.com estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns per day through metabolism, daily movement, and exercise. It uses advanced formulas like Mifflin–St Jeor, Harris–Benedict, and Katch–McArdle to deliver results trusted by trainers and dietitians worldwide.
Knowing your TDEE allows you to plan accurate nutrition goals for weight maintenance, fat loss, or muscle gain. It is the foundation of every effective diet — whether you follow macronutrient tracking, intermittent fasting, or intuitive eating. Once you know how many calories you burn, you can adjust intake with precision instead of guessing.
Combine this tool with our BMR Calculator, Macro Calculator, and Body Fat Calculator to create a science-based meal plan tailored to your lifestyle and body composition.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the estimated number of calories you burn in a 24-hour day. It includes your Basal Metabolic Rate (BMR) — the calories needed for essential functions — plus energy spent on movement, exercise, and digestion (TEF – Thermic Effect of Food).
In short, TDEE = BMR × Activity Level. Once you know your TDEE, you can calculate calorie targets for any goal:
- Eat = TDEE → Maintain weight
- Eat < TDEE → Lose fat
- Eat > TDEE → Build muscle
✅ Tip: Your TDEE is the starting point for all nutrition goals. Once you know your maintenance calories, adjust by ±10–20% depending on how fast you want to change weight.
How the TDEE Calculator Works
This calculator combines your age, gender, height, weight, and activity level to estimate your total daily calorie needs. It calculates your BMR first and then multiplies it by an activity factor.
Steps Used in Calculation:
- Calculate your BMR using a validated equation (Mifflin–St Jeor, Katch–McArdle, or Harris–Benedict).
- Multiply by your chosen activity multiplier (from 1.2 to 2.1).
- Output shows maintenance, loss, and gain targets.
TDEE = BMR × Activity Factor
The output includes recommended calories for −10%, −20%, and +10–20% adjustments, reflecting safe real-world targets.
Formulas Used for TDEE Calculation
| Formula | Equation | Best For |
|---|---|---|
| Mifflin–St Jeor | 10×weight + 6.25×height – 5×age + S (S = +5 male, −161 female) | Modern standard, most accurate for general use |
| Harris–Benedict | 13.397×weight + 4.799×height – 5.677×age + 88.362 (male) | Historical method, still reliable for comparison |
| Katch–McArdle | 370 + (21.6 × lean mass in kg) | Athletes who know body fat % |
💡 Note: Katch–McArdle is ideal for those tracking with our Body Fat Calculator, since it adjusts for lean mass rather than total weight.
Activity Levels and Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | 1–3 days/week light training |
| Moderate | 1.55 | 3–5 days/week moderate activity |
| Active | 1.725 | 6–7 days/week training |
| Very Active | 1.9 | Physical job + training |
| Athlete | 2.1 | Twice-a-day intense sessions |
Select the level closest to your routine. If you lift weights 3–4 times per week and walk daily, “Moderate” is a good fit. If you train multiple hours daily, choose “Active” or above.
Calories for Weight Loss, Maintenance & Gain
Maintenance
Eat roughly at your TDEE. Track weight for 2 weeks — if it stays stable, your calorie estimate is accurate.
Weight Loss
Reduce intake by 10–20%. For example, if your TDEE is 2,400 kcal, start with ~2,100 kcal. Combine this with our Fat Intake Calculator and Protein Calculator to preserve lean mass and balance macros.
Muscle Gain
Add 10–20% calories above TDEE for a controlled surplus. Example: TDEE = 2,400 → Eat 2,640–2,880 kcal/day. Track weekly weight and adjust.
✅ Tip: Pair your results with the Macro Calculator to convert your calories into exact grams of protein, carbs, and fat.
Example TDEE Results
Example 1: 30-year-old male, 175 cm, 72 kg, moderate activity
BMR ≈ 1,700 kcal → TDEE ≈ 2,650 kcal/day
- −10% (steady loss): 2,385 kcal
- −20% (faster loss): 2,120 kcal
- +10% (lean bulk): 2,915 kcal
Example 2: 25-year-old female, 165 cm, 60 kg, light activity
BMR ≈ 1,360 kcal → TDEE ≈ 1,870 kcal/day
- −10% deficit: 1,680 kcal
- Maintenance: 1,870 kcal
- +10% surplus: 2,050 kcal
How Accurate Is TDEE?
TDEE is an estimate, not an exact measurement. It’s based on population averages, but real-world factors like stress, sleep, and muscle mass can shift your actual needs by ±10%. Use TDEE as a baseline, then adjust according to progress.
Track your weight and measurements weekly. If your goal is fat loss and weight doesn’t change for 3 weeks, reduce calories by 100–150/day.
How to Adjust Calories Over Time
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the number of calories your body burns each day based on metabolism and activity.
How can I use TDEE to lose weight?
Eat 10–20% below your TDEE and combine with exercise. Use our Fat Intake Calculator to balance macros.
Which formula is best?
Mifflin–St Jeor is most accurate for general use. Katch–McArdle is ideal if you know your body fat percentage.
How often should I recalculate?
Every 4–6 weeks or after a 5% change in body weight. Pair with Weight Tracker if available.
Does TDEE include exercise?
Yes — that’s the difference between TDEE and BMR. Your activity factor accounts for exercise, steps, and daily movement.
References & Further Reading
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure. Am. J. Clin. Nutr..
- Katch, F. & McArdle, W. (1983). Prediction of VO₂max and metabolic rate. J. Appl. Physiol..
- Harris, J. A. & Benedict, F. G. (1919). A biometric study of basal metabolism. Proc. Natl. Acad. Sci..
- Centers for Disease Control and Prevention (CDC) – Calories and Energy Balance.
- American College of Sports Medicine (ACSM) – Exercise & Metabolic Rate Position Stand.
The TDEE Calculator integrates Mifflin–St Jeor, Katch–McArdle, and Harris–Benedict equations validated by ACSM and CDC energy expenditure research.
Conclusion
The TDEE Calculator gives you a clear picture of how many calories you burn each day — empowering you to make smarter, data-driven nutrition choices. It’s built using the most trusted formulas and verified activity factors to deliver realistic, science-backed calorie goals for maintenance, fat loss, or muscle gain.
Use your TDEE as the foundation of your nutrition plan, then refine it using our Macro Calculator to set precise protein, fat, and carb targets, and our Fat Intake and Protein calculators to optimize nutrient balance.
At FreeFitnessCalculators.com, we believe the best results come from knowledge, not guesswork. With over 36+ smart health calculators — from TDEE and BMR to Sleep Quality and Pregnancy Planning — we make wellness measurable, modern, and effortless.
Start calculating today — because when you understand your numbers, you control your results.