TDEE Calculator
Estimate your daily energy needs and view a few illustrative goal adjustments. This adult calculator provides a starting point, not individualized nutrition care.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including everything — breathing, walking, exercising, even sleeping.
Think of your body like a car. Just sitting in the driveway with the engine running, it uses some gas. That is your BMR — the energy your body needs just to stay alive. But when you drive around town, you use more gas. Your TDEE is like the total gas you use in a whole day of driving.
Why does this matter? Because a TDEE estimate can give you a starting reference for energy intake. It cannot predict an exact intake or outcome; actual needs and weight trends vary.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, a commonly used equation for estimating resting energy needs in adults.
First, the calculator figures out your BMR — the calories you burn just existing. Then it multiplies that number based on how active you are. Someone with a desk job who does not exercise burns fewer calories than someone who works construction and lifts weights.
Step 1: Calculate BMR
Your base calorie burn at rest based on age, sex, height, and weight.
Step 2: Add Activity
Multiply by your activity level to get your total daily burn.
What Is the Difference Between BMR and TDEE?
BMR (Basal Metabolic Rate) is what your body burns doing absolutely nothing. If you laid in bed all day without moving, you would still burn this many calories. Your heart beats, your lungs breathe, your brain thinks — all of this takes energy.
TDEE adds your daily activity on top. Walking to the kitchen, typing on your computer, exercising at the gym — everything you do burns extra calories. For most people, TDEE is 20-50% higher than BMR.
BMR and TDEE are estimates, not minimum-intake instructions. Do not use this tool to set a restrictive diet when medical conditions, pregnancy, medication, or a history of disordered eating may affect what is appropriate for you.
How to Use Your TDEE
The examples below show how common adjustments are calculated. They are not promises or prescriptions:
Illustrative Deficit: TDEE - 500
A 500-calorie daily deficit is a common example. It does not guarantee a weekly rate of weight or fat loss, and it may not be appropriate for everyone.
Maintenance Starting Estimate
Estimated TDEE is a starting reference. Track longer-term trends because daily activity, intake, and body weight naturally vary.
Illustrative Surplus: TDEE + 300
A modest surplus is one possible starting approach. It does not guarantee muscle gain or prevent fat gain.
Why Your TDEE Matters for Your Workout Plan
Training and nutrition work together. Training and nutrition can affect one another, but MySetPlan provides workout planning—not medical care or individualized nutrition coaching.
Use this estimate only as general educational information. For a more detailed adult weight-change model, see the NIDDK Body Weight Planner, or work with a qualified professional who can consider your full context.
Next step: Use our Macro Calculator to figure out how much protein, carbs, and fat you should eat each day.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day. This includes everything — breathing, walking, exercising, even sleeping. Your TDEE tells you how many calories you need to eat to stay the same weight.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation and an activity multiplier to estimate adult energy needs. It cannot measure your metabolism or daily movement, so your actual needs may differ. Treat the result as a starting estimate and speak with a qualified professional for individualized nutrition guidance.
Should I eat exactly my TDEE?
No calculator can tell you an exact intake. The maintenance, deficit, and surplus figures shown here are illustrative starting estimates. Needs and weight trends vary, and medical conditions, pregnancy, medications, or a history of disordered eating require professional guidance.
How much should I eat to lose weight?
A 500-calorie daily deficit is a common illustration, not a guaranteed rate of weight loss. Energy needs and weight response change over time. Use a conservative starting point and consult a qualified healthcare or nutrition professional before making a large deficit.
How much should I eat to build muscle?
A modest surplus is one possible starting approach, but no calorie number guarantees muscle gain or prevents fat gain. Training, recovery, health, total diet, and individual response all matter.
Does TDEE change over time?
Yes. Estimated energy needs can change with body size, age, activity, health, and other factors. Recalculate when your inputs change, but judge the estimate against longer-term trends rather than a single day or week.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is how many calories your body burns just to stay alive — breathing, pumping blood, keeping organs working. TDEE adds your daily activity on top of BMR. Think of BMR as what you burn lying in bed all day. TDEE is what you actually burn with normal life activities.
Get a Workout Plan That Matches Your Calories
Now that you know your TDEE, get a workout plan designed for your specific goal — fat loss, muscle building, or body recomposition.
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