Free Online TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR) with the energy required for physical activity, exercise, and digestion. Use this accurate TDEE calculator to find your daily caloric needs in US Imperial units or UK/EU Metric units, aligning with CDC, NHS, and WHO guidelines.
Your TDEE Results
What is BMR and TDEE?
To understand your metabolism, it is essential to distinguish between the two primary numbers that make up your daily energy expenditure:
- Basal Metabolic Rate (BMR): This is the absolute minimum number of calories your body needs to sustain vital functions (like breathing, cell production, nutrient processing, and temperature regulation) when at rest. It represents about 60% to 75% of your total daily calories.
- Total Daily Energy Expenditure (TDEE): This is the total count of calories you burn throughout the day once physical activity is added to your BMR. It is calculated by multiplying your BMR by an activity multiplier matching your daily routine.
BMR remains relatively stable day-to-day, but TDEE fluctuates based on how active you are. If you consume exactly your TDEE, your body weight remains constant. Consuming more than your TDEE forces your body to store the surplus energy (leading to weight gain), whereas consuming less forces it to draw on stored fat and muscle reserves (leading to weight loss).
How TDEE is Calculated: Multipliers Explained
The Mifflin-St Jeor formula is widely considered the most accurate BMR estimation tool in clinical fitness settings. The calculation is structured as:
Female BMR: 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) − 161
Once BMR is calculated, we apply the appropriate activity multiplier to estimate TDEE:
- Sedentary (1.2): Little to no regular physical exercise. You work a desk job and do not work out.
- Lightly Active (1.375): Light exercise, sports, or physical play 1 to 3 times per week.
- Moderately Active (1.55): Moderate-intensity exercise or athletic activity 3 to 5 times per week.
- Very Active (1.725): High-intensity physical exercise or sports 6 to 7 times per week.
- Extra Active (1.9): Extremely hard athletic training twice a day, or a heavy labor job (e.g., construction).
TDEE Comparison Reference Table
Below is a reference guide demonstrating estimated daily TDEE values for males and females at different weights, assuming a moderate activity multiplier (1.55) and an average age of 30. For US Imperial units, divide weight in pounds (lbs) by 2.20462 to convert to UK/EU Metric units (kg) and multiply height in inches by 2.54 to convert to cm.
| Body Weight | BMR (Male, 175 cm) | TDEE (Male, 1.55x) | BMR (Female, 162 cm) | TDEE (Female, 1.55x) |
|---|---|---|---|---|
| 50 kg | 1,295 kcal | 2,007 kcal | 1,142 kcal | 1,770 kcal |
| 60 kg | 1,395 kcal | 2,162 kcal | 1,242 kcal | 1,925 kcal |
| 70 kg | 1,495 kcal | 2,317 kcal | 1,342 kcal | 2,080 kcal |
| 80 kg | 1,595 kcal | 2,472 kcal | 1,442 kcal | 2,235 kcal |
| 90 kg | 1,695 kcal | 2,627 kcal | 1,542 kcal | 2,390 kcal |
| 100 kg | 1,795 kcal | 2,782 kcal | 1,642 kcal | 2,545 kcal |
Frequently Asked Questions
How is TDEE calculated by this free online TDEE calculator?
This accurate TDEE calculator first calculates your Basal Metabolic Rate (BMR) using the clinical standard Mifflin-St Jeor equation. It then multiplies your BMR by an activity multiplier (1.2 for sedentary, up to 1.9 for extra active) representing your daily physical routine to estimate your total daily energy expenditure.
How do BMR and TDEE differ according to health guidelines?
BMR represents the baseline calories your body needs to survive in a resting, post-absorptive state (keeping organs functioning, breathing, etc.). TDEE includes BMR plus the energy required for physical activity, workouts, daily movement, and digestion (thermic effect of food).
How do I convert US Imperial parameters to Metric units for TDEE?
Since the Mifflin-St Jeor equation uses metric inputs: - Weight: Divide weight in pounds (lbs) by 2.20462 to get kilograms (kg) (e.g., 150 lbs / 2.20462 ≈ 68 kg). - Height: Convert feet and inches to total inches and multiply by 2.54 to get centimeters (cm) (e.g., 5'9" = 69 inches; 69 * 2.54 = 175.26 cm).
What calorie deficits or surpluses are recommended by the CDC and NHS?
For safe and sustainable weight loss, the CDC and NHS recommend a deficit of 500 calories per day under your TDEE, which results in losing about 1 pound (0.45 kg) per week. For muscle hypertrophy (bulking), a surplus of 300 to 500 calories per day above your TDEE is standard.