What is Total Daily Energy Expenditure (TDEE)?

TDEE is the total number of calories your body burns in a 24-hour period, calculated as BMR multiplied by your physical activity level.

How do I find my maintenance calories?

Your maintenance calories are identical to your TDEE. Eating this amount daily will keep your weight constant.

Why does my BMR differ from my TDEE?

BMR is what your body burns at complete rest just to keep organs functioning. TDEE adds the energy burned from daily movement, workouts, and digestion.

How do I choose the correct activity multiplier?

Be honest about daily movement. Choose "Sedentary" if you have a desk job and do not work out. Select higher tiers based on weekly workout frequency or physical labor.

Yes. TDEE adjusts dynamically when your body weight changes, as you gain or lose muscle mass, or when you modify your daily physical activity levels.

NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy burned during unstructured daily movements like walking, standing, and fidgeting.

How does protein intake affect TDEE?

Protein has a high thermic effect (TEF), meaning 20-30% of its calories are burned during digestion, raising TDEE slightly compared to fats or simple carbs.

What caloric deficit is best for fat loss?

Subtract 300 to 500 calories from your TDEE to achieve a sustainable weight loss of 0.5 to 1.0 pounds per week, protecting lean muscle mass.

Does cardio or weightlifting burn more calories?

Cardio burns more calories during the session itself. Weightlifting burns fewer calories during the workout but builds muscle, raising BMR and TDEE permanently.

What is the formula for calculating TDEE?

TDEE = BMR × Activity Factor. The activity factor ranges from 1.2 (sedentary) to 1.9 (extra active).

health calculator

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn and need each day for your goals.

Total daily energy expenditure is all the calories you burn in a day: basal metabolic rate multiplied by a physical activity level factor. Factors range from 1.2 for sedentary to 1.9 for very heavy training. A BMR of 1,700 with a moderately active factor of 1.55 gives a TDEE of about 2,635 calories.

Formula Verified by Dr. Sarah Jenkins, PhD

Quick actions: Save inputs, view saved runs, print, share, or export results

Saved Runs

Inputs

Mode

Sex

Ageyears

Heightcm

Weightkg

Activity Level

Results

Total Daily Energy Expenditure

1,930.1 kcal

BMR1,245.3 kcal

Activity Multiplier1.550x

Tip

Save this page to recalculate your maintenance calories as your weight or activity level changes.

Formula

TDEE formula

TDEE = BMR x PAL. BMR (Mifflin-St Jeor): Men 10w + 6.25h - 5a + 5, Women 10w + 6.25h - 5a - 161 (w=kg, h=cm, a=years).

BMR is computed with Mifflin-St Jeor, then multiplied by an activity factor to estimate total daily energy expenditure.

Step by step

How the calculation works

1Choose Calculate TDEE, Calorie Target by Goal, or Compare Activity Levels mode.
2Calculate TDEE: enter sex, age, height, weight, and activity level to see BMR, TDEE, and a resting-vs-active breakdown.
3Calorie Target by Goal: pick Maintain, Lose Weight, Lose Fast, Gain Weight, or Build Muscle for a specific daily calorie range.
4Compare Activity Levels: pick two activity levels to see the exact calorie and weekly weight-change gap between them.

Related guides

Learn more about this calculation

Guide

TDEE Calculation Guide: Estimate Maintenance Calories

Learn how TDEE is estimated from BMR and activity, reproduce the calculator result, and validate maintenance calories with real-world trends.

Guide

Daily Calorie Needs: Estimate Maintenance and Goals

Estimate daily calories from BMR, activity, and a goal adjustment, then learn how to use the result as a starting point rather than a prescription.

Guide

BMR and Metabolic Rate: Understanding Your Basal Metabolism

Understand what BMR really measures, how the Mifflin-St Jeor formula works, and how to use BMR and TDEE for practical calorie planning.

BMR

BMR Calculator

Compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle BMR formulas.

Calories

Calorie Calculator

Estimate daily calorie needs for weight loss, maintenance, or muscle gain.

BMI

BMI Calculator

Calculate your Body Mass Index and see your healthy weight range.

Body Composition

Body Fat Calculator

Estimate body fat percentage from waist, neck, and height measurements.

Ideal Weight

Ideal Weight Calculator

Compare six ideal-weight formulas and find your healthy weight range.

Macros

Macro Calculator

Turn your calorie target into daily protein, carb, and fat targets.

health calculator

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn and need each day for your goals.

Formula Verified by Dr. Sarah Jenkins, PhD

Quick actions: Save inputs, view saved runs, print, share, or export results

Saved Runs

Inputs

Mode

Sex

Ageyears

Heightcm

Weightkg

Activity Level

Results

Total Daily Energy Expenditure

1,930.1 kcal

BMR1,245.3 kcal

Activity Multiplier1.550x

Tip

Save this page to recalculate your maintenance calories as your weight or activity level changes.

Summary

Key output metrics

TDEE (Maintenance)

1,930.1 kcal

Your total daily energy expenditure.

BMR (Resting)

1,245.3 kcal

Calories burned at complete rest.

From Activity + Digestion

684.9 kcal

The gap between BMR and TDEE.

Activity Multiplier

1.550x

Moderate exercise 3-5 days/week

D3 visualization

BMR vs. everything else

How much of your TDEE comes from resting metabolism versus activity and digestion combined.

BMR (Resting)1,245

Activity + Digestion685

D3 visualization

TDEE by activity level

Your BMR multiplied by each of the five activity tiers.

Guide

How to understand and use this calculator

Quick Answer

What is TDEE? Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including everything from breathing and digestion to exercise and daily movement.

The formula: TDEE = BMR × PAL, where BMR is your Basal Metabolic Rate and PAL is your Physical Activity Level (activity multiplier).

Simple example: a 45-year-old female, 165 cm, 60 kg, moderate exercise (PAL 1.55).

BMR = (10 × 60) + (6.25 × 165) − (5 × 45) − 161 = 600 + 1,031.25 − 225 − 161 = 1,245.3 kcal/day.

TDEE = 1,245.3 × 1.55 = 1,930.1 kcal/day.

What this means: to maintain weight, eat about 1,930 kcal/day; to lose weight, eat 300–500 kcal less; to gain weight, eat 300–500 kcal more.

Use the TDEE Calculator

This calculator has three modes, matching the three things people actually need from a TDEE tool:

Calculate TDEE — enter your sex, age, height, weight, and activity level to see your BMR, TDEE, and a resting-vs-active breakdown.
Calorie Target by Goal — pick Maintain, Lose Weight, Lose Fast, Gain Weight, or Build Muscle to get a specific daily calorie range for that goal, with a safety-floor warning built in.
Compare Activity Levels — pick two activity levels and see exactly how many calories (and how much weekly weight-change potential) separates them.

Example input (Calculate TDEE mode): Female, age 45, height 165 cm, weight 60 kg, Moderate.

Output: BMR = 1,245.3 kcal/day • TDEE = 1,930.1 kcal/day.

Example input (Calorie Target mode, same person, Lose Weight goal): target range 1,430–1,630 kcal/day (midpoint 1,530 kcal/day).

Another example (male): age 30, height 180 cm, weight 80 kg, Light activity. BMR = 1,780 kcal/day, TDEE = 1,780 × 1.375 = 2,447.5 kcal/day.

What Is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a single day — everything from breathing and sleeping to walking, exercising, and digesting food.

In simple terms: TDEE is your total daily calorie burn.

Why TDEE matters:

Maintain weight: eat the same number of calories as your TDEE.
Lose weight: eat fewer calories than your TDEE (a calorie deficit).
Gain weight: eat more calories than your TDEE (a calorie surplus).

Example: if your BMR is 1,500 kcal and your activity multiplier is 1.55, your TDEE is 1,500 × 1.55 = 2,325 kcal/day.

The Three Components of TDEE

TDEE is made up of three pieces, and they are not equally sized:

BMR (Basal Metabolic Rate): calories burned at rest — breathing, heartbeat, body temperature. Typically 45–70% of TDEE, by far the largest share for most people.
TEF (Thermic Effect of Food): calories burned digesting and processing food. Roughly 10% of TDEE.
Physical Activity: calories burned through movement — both structured exercise and everyday activity like walking and cleaning. Roughly 15–35% of TDEE.

These are approximate reference bands rather than a formula — an individual's actual split depends heavily on how active they are day to day, not just whether they exercise.

Calculating BMR — The Foundation of TDEE

Since TDEE = BMR × PAL, getting BMR right matters more than anything else in the calculation. The Mifflin-St Jeor equation, developed in 1990, is the most accurate and widely used formula for the general population.

The formula:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Worked example (female, 45 years, 165 cm, 60 kg):

BMR = (10 × 60) + (6.25 × 165) − (5 × 45) − 161 = 600 + 1,031.25 − 225 − 161 = 1,245.3 kcal/day.

For the full BMR breakdown, safety-floor guidance, and a formula comparison, see the BMR Calculator.

Other BMR Formulas

Mifflin-St Jeor is not the only BMR formula in use:

Harris-Benedict (1919): the original formula — still cited, but less accurate for modern body compositions.
Revised Harris-Benedict (1984): an update by Roza and Shizgal that tends to run a little higher than Mifflin-St Jeor.
Katch-McArdle: uses lean body mass instead of height, age, and sex — most accurate if you know your body fat percentage.
Schofield: used by the World Health Organization, based on age and weight bands.

This calculator uses Mifflin-St Jeor for TDEE. If you want to compare all three major formulas side by side, use the BMR Calculator's Compare Formulas mode.

Physical Activity Levels (PAL) — What They Mean

Sedentary (PAL 1.2): desk job, little or no exercise, sitting most of the day.

Lightly Active (PAL 1.375): light exercise 1–3 days/week, walking, light yoga, some movement during the day.

Moderately Active (PAL 1.55): moderate exercise 3–5 days/week — jogging, cycling, gym workouts, or an active job like teaching or nursing.

Very Active (PAL 1.725): hard exercise 6–7 days/week, an athlete in training, or an active job plus regular exercise.

Extra Active (PAL 1.9, sometimes cited up to 2.4): a physical labor job combined with hard exercise, or a professional athlete. This calculator uses 1.9 as the standard Extra Active multiplier; some sources cite figures as high as 2.4 for extreme cases, but 1.9 is the more commonly validated upper bound for general use.

How to Calculate TDEE — Step by Step

Step 1: calculate BMR using the Mifflin-St Jeor formula.

Step 2: choose your Physical Activity Level (PAL).

Step 3: multiply BMR × PAL = TDEE.

Worked example: female, age 35, height 170 cm, weight 65 kg, moderate exercise.

Step 1 — BMR = (10 × 65) + (6.25 × 170) − (5 × 35) − 161 = 650 + 1,062.5 − 175 − 161 = 1,376.5 kcal/day.
Step 2 — PAL = 1.55 (moderate exercise).
Step 3 — TDEE = 1,376.5 × 1.55 = 2,133.6 kcal/day, rounding to 2,134 calories/day.

Turning TDEE Into a Calorie Target for Your Goal

A raw TDEE number is not a diet plan by itself. The Calorie Target by Goal mode above converts it into a specific range for five common goals:

Maintain: eat exactly your TDEE.
Lose Weight: TDEE − 300 to 500 kcal — a moderate, sustainable deficit.
Lose Fast: TDEE − 500 to 1,000 kcal — an aggressive deficit; check the safety-floor warning before using this range.
Gain Weight: TDEE + 300 to 500 kcal — a moderate surplus.
Build Muscle: TDEE + 200 to 300 kcal — a lean bulk, small enough to limit fat gain. Pair this with the Macro Calculator to split the surplus into protein, carbs, and fat.

Worked example: the 45-year-old female above has a TDEE of 1,930.1 kcal/day.

Lose Weight range: 1,430.1–1,630.1 kcal/day (midpoint ≈1,530 kcal/day).
Lose Fast range: 930.1–1,430.1 kcal/day (midpoint ≈1,180 kcal/day — below the ~1,200 kcal/day safety floor commonly cited for women, which is exactly the kind of range the calculator flags).
Gain Weight range: 2,230.1–2,430.1 kcal/day (midpoint ≈2,330 kcal/day).
Build Muscle range: 2,130.1–2,230.1 kcal/day (midpoint ≈2,180 kcal/day).

Never go below roughly 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision — an aggressive deficit that dips under that line is a signal to choose a smaller deficit instead, not to push harder.

Comparing Activity Levels: What a Lifestyle Change Is Worth

The Compare Activity Levels mode answers a question the other modes cannot: exactly how many calories does a change in lifestyle activity buy you?

Worked example: a 30-year-old male, 180 cm, 80 kg (BMR = 1,780 kcal/day), comparing Sedentary vs. Very Active.

Sedentary TDEE: 1,780 × 1.2 = 2,136 kcal/day.
Very Active TDEE: 1,780 × 1.725 = 3,070.5 kcal/day.
Daily gap: 3,070.5 − 2,136 = 934.5 kcal/day.
Weekly gap: 934.5 × 7 = 6,541.5 kcal — using the 3,500-kcal-per-pound approximation, that is about 1.9 lb/week of extra maintenance calories, purely from the activity difference.

This reframes activity level as a genuine lever, not just a multiplier — for this person, the swing between a sedentary and a very active lifestyle is worth nearly two pounds a week in maintenance calories alone.

How Much Weight Can You Lose?

Using the common approximation that one pound of body weight is roughly 3,500 kcal:

A 500 kcal/day deficit ≈ 1 lb per week.
A 1,000 kcal/day deficit ≈ 2 lb per week.

Worked example: TDEE = 2,200 kcal/day, daily target = 1,700 kcal/day (a 500 kcal deficit). Weekly deficit = 500 × 7 = 3,500 kcal → 1 lb per week of weight loss.

Faster loss requires a larger deficit, but very large deficits are harder to sustain and risk muscle loss — see the safety-floor guidance above before choosing an aggressive target.

How to Calculate TDEE in Excel

Every formula on this page is a one-line spreadsheet formula. Put weight (kg) in B1, height (cm) in B2, age in B3, sex ("M"/"F") in B4, and PAL in B5.

BMR (Mifflin-St Jeor): =IF(B4="M", 10*B1+6.25*B2-5*B3+5, 10*B1+6.25*B2-5*B3-161)

TDEE: =BMR_cell*B5

Calorie target for a goal (TDEE in B6, low adjustment in C1, high adjustment in C2): low target =B6+C1, high target =B6+C2 (use negative values in C1/C2 for a deficit).

Weekly weight change from a daily deficit/surplus (daily kcal in B7): =B7*7/3500

Pounds to kilograms: =B_lb/2.2046226218 • Feet/inches to centimeters: =(feet*12+inches)*2.54

Real-World TDEE Examples

Example 1 — Office worker vs. construction worker, same BMR (1,780 kcal/day): Sedentary TDEE = 2,136 kcal/day; Very Active TDEE = 3,070.5 kcal/day — an 934.5 kcal/day gap from lifestyle alone.

Example 2 — Moderate vs. aggressive deficit, TDEE 2,200 kcal/day: a 500 kcal deficit targets 1,700 kcal/day for about 1 lb/week; a 1,000 kcal deficit targets 1,200 kcal/day for about 2 lb/week — right at the commonly cited safety floor, so it should be used cautiously and briefly, not as a long-term target.

Example 3 — Lean bulk, TDEE 2,000 kcal/day: Build Muscle range = 2,200–2,300 kcal/day (midpoint ≈2,250 kcal/day), a small enough surplus to favor muscle gain over fat gain.

Example 4 — Recalculating after weight loss: someone who loses 15 lb should recalculate BMR and TDEE with their new weight rather than keep dieting against outdated numbers — TDEE drops as body weight drops, even at the same activity level.

Practice Problems

Problem 1: Calculate the BMR for a 30-year-old male, 180 cm tall, weighing 75 kg. Solution: (10 × 75) + (6.25 × 180) − (5 × 30) + 5 = 750 + 1,125 − 150 + 5 = 1,730 kcal/day.

Problem 2: From Problem 1, if the male is moderately active (PAL 1.55), what is his TDEE? Solution: 1,730 × 1.55 = 2,681.5 kcal/day.

Problem 3: A female has a BMR of 1,350 and is sedentary (PAL 1.2). What is her TDEE? Solution: 1,350 × 1.2 = 1,620 kcal/day.

Problem 4: Using the TDEE from Problem 3, how many calories should she eat to lose 1 lb/week? Solution: target = 1,620 − 500 = 1,120 kcal/day — but that is below the ~1,200 kcal/day safety floor, so a smaller deficit of 300–400 kcal (target 1,220–1,320 kcal/day) is the safer choice.

Problem 5: A 25-year-old female, 165 cm, 55 kg, is very active (PAL 1.725). Calculate her TDEE. Solution: BMR = (10 × 55) + (6.25 × 165) − (5 × 25) − 161 = 550 + 1,031.25 − 125 − 161 = 1,295.25. TDEE = 1,295.25 × 1.725 = 2,234.3 kcal/day.

Answers: 1) 1,730 kcal/day — 2) 2,681.5 kcal/day — 3) 1,620 kcal/day — 4) 1,120 kcal/day (unsafe; use 1,220–1,320 instead) — 5) 2,234.3 kcal/day.

Common TDEE Mistakes

Overestimating activity level. Mistake: picking a PAL tier that's more aspirational than accurate. Fix: be honest about your actual weekly activity, not your goal activity.
Underestimating portion sizes. Mistake: eating more than what gets logged. Fix: use a food scale and track consistently for a week before trusting the numbers.
Not adjusting TDEE as weight changes. Mistake: using the same TDEE after losing 10+ lb. Fix: recalculate every 5–10 lb of change, or when progress stalls — check your new BMI and ideal weight range at the same time.
Choosing too large a deficit. Mistake: eating far below TDEE for a "faster" result. Fix: stick to a moderate 300–500 kcal deficit unless there's a specific, time-limited reason to go further — and never below the safety floor.
Ignoring the thermic effect of food. Mistake: forgetting TEF exists at all. Fix: remember it's baked into TDEE already at roughly 10% — no separate adjustment needed. Cross-check your overall plan with the Calorie Calculator.
Overestimating exercise calories. Mistake: trusting optimistic cardio-machine calorie counts. Fix: use the PAL multiplier approach here rather than adding back estimated workout calories on top of TDEE.
Using an outdated BMR formula. Mistake: relying on the original 1919 Harris-Benedict equation. Fix: use Mifflin-St Jeor, the current standard used by this calculator.
Inconsistent tracking. Mistake: logging accurately on Monday and guessing the rest of the week. Fix: track consistently and judge progress on weekly averages, not single days.

What This Calculator Can and Cannot Do

This calculator CAN help with:

Estimating TDEE from BMR and activity level
Determining a daily calorie target for a specific goal
Comparing what different activity levels are worth in calories
Understanding the components that make up TDEE
Planning a sustainable calorie deficit or surplus

This calculator CANNOT do:

Measure your actual calorie burn — TDEE is an estimate, not a direct measurement
Account for metabolic adaptation during long-term dieting
Consider specific medical conditions
Guarantee a specific weight-loss or weight-gain outcome
Replace a doctor's or registered dietitian's assessment

Final Summary

TDEE is the number almost every nutrition decision builds on — it is what "eat more," "eat less," and "eat the same" actually mean in calories. Calculate it once, turn it into a goal-specific target, and revisit both whenever your weight or activity level changes meaningfully.

Remember the key formula: TDEE = BMR × PAL.

Quick reference (activity multipliers): Sedentary ×1.2 • Lightly Active ×1.375 • Moderately Active ×1.55 • Very Active ×1.725 • Extra Active ×1.9.

Calorie targets: Maintain = eat TDEE • Lose = TDEE − 300 to 500 • Lose Fast = TDEE − 500 to 1,000 • Gain = TDEE + 300 to 500 • Build Muscle = TDEE + 200 to 300.

Start calculating now — enter your details above to see your BMR, TDEE, and a personalized plan across all three modes, completely free.

Related concepts

Physical Activity Level (PAL)

The activity multiplier applied to BMR to estimate total daily calorie burn.

Thermic Effect of Food (TEF)

The energy used to digest and process food, roughly 10% of TDEE.

Basal Metabolic Rate (BMR)

The calories burned at complete rest — the foundation TDEE is built on.

Calorie Deficit / Surplus

Eating below or above TDEE to drive weight loss or weight gain.

Frequently Asked Questions

What is TDEE?+

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities.

What is the TDEE formula?+

TDEE = BMR × PAL — Basal Metabolic Rate multiplied by your Physical Activity Level (activity multiplier).

How do I calculate my TDEE?+

Calculate your BMR using the Mifflin-St Jeor formula, then multiply it by your activity level (PAL). Or enter your details into the calculator above.

What is the difference between BMR and TDEE?+

BMR is the calories burned at rest, just to survive. TDEE adds the energy from digestion and all daily activity on top of BMR.

How many calories should I eat to maintain weight?+

Eat the same number of calories as your TDEE.

How many calories should I eat to lose weight?+

Eat 300-500 calories less than your TDEE for a moderate, sustainable deficit — see the Calorie Target by Goal mode above for an exact range.

How many calories should I eat to gain weight?+

Eat 300-500 calories more than your TDEE for a moderate surplus, or 200-300 more for a leaner muscle-building surplus.

What is a healthy calorie deficit?+

A deficit of 300-500 calories per day is generally considered sustainable. Deficits of 500-1,000 calories are more aggressive and should be used cautiously and briefly.

How much weight can I lose per week?+

Using the 3,500-kcal-per-pound approximation, a 500 kcal/day deficit is about 1 lb/week, and a 1,000 kcal/day deficit is about 2 lb/week.

What is PAL (Physical Activity Level)?+

PAL is the activity multiplier applied to BMR to estimate TDEE. It ranges from about 1.2 (sedentary) to 1.9 (extra active), with some sources citing figures as high as 2.4 for extreme cases.

What is the thermic effect of food (TEF)?+

TEF is the energy your body burns digesting and processing food — roughly 10% of TDEE. It is already accounted for inside the standard PAL multiplier.

Can TDEE change over time?+

Yes — TDEE changes as your weight, age, muscle mass, and activity level change, which is why it is worth recalculating every 5-10 lb of weight change.

Is this TDEE calculator free?+

Yes — completely free, with no registration required.

Formula

TDEE formula

TDEE = BMR x PAL. BMR (Mifflin-St Jeor): Men 10w + 6.25h - 5a + 5, Women 10w + 6.25h - 5a - 161 (w=kg, h=cm, a=years).

BMR is computed with Mifflin-St Jeor, then multiplied by an activity factor to estimate total daily energy expenditure.

Step by step

How the calculation works

1Choose Calculate TDEE, Calorie Target by Goal, or Compare Activity Levels mode.
2Calculate TDEE: enter sex, age, height, weight, and activity level to see BMR, TDEE, and a resting-vs-active breakdown.
3Calorie Target by Goal: pick Maintain, Lose Weight, Lose Fast, Gain Weight, or Build Muscle for a specific daily calorie range.
4Compare Activity Levels: pick two activity levels to see the exact calorie and weekly weight-change gap between them.

Related guides

Learn more about this calculation

Guide

TDEE Calculator

Inputs

Results

TDEE formula

How the calculation works

Learn more about this calculation

TDEE Calculation Guide: Estimate Maintenance Calories

Daily Calorie Needs: Estimate Maintenance and Goals

BMR and Metabolic Rate: Understanding Your Basal Metabolism

BMR Calculator

Calorie Calculator

BMI Calculator

Body Fat Calculator

Ideal Weight Calculator

Macro Calculator

Sources & methodology

TDEE Calculator

Inputs

Results

Key output metrics

BMR vs. everything else

TDEE by activity level

How to understand and use this calculator

Quick Answer

Use the TDEE Calculator

What Is TDEE?

The Three Components of TDEE

Calculating BMR — The Foundation of TDEE

Other BMR Formulas

Physical Activity Levels (PAL) — What They Mean

How to Calculate TDEE — Step by Step

Turning TDEE Into a Calorie Target for Your Goal

Comparing Activity Levels: What a Lifestyle Change Is Worth

How Much Weight Can You Lose?

How to Calculate TDEE in Excel

Real-World TDEE Examples

Practice Problems

Common TDEE Mistakes

What This Calculator Can and Cannot Do

Final Summary

Related concepts

Frequently Asked Questions

TDEE formula

How the calculation works

Learn more about this calculation

TDEE Calculation Guide: Estimate Maintenance Calories

Daily Calorie Needs: Estimate Maintenance and Goals

BMR and Metabolic Rate: Understanding Your Basal Metabolism

BMR Calculator

Calorie Calculator

BMI Calculator

Body Fat Calculator

Ideal Weight Calculator

Macro Calculator

Sources & methodology

Key output metrics

BMR vs. everything else

TDEE by activity level

How to understand and use this calculator

Quick Answer

Use the TDEE Calculator

What Is TDEE?

The Three Components of TDEE

Calculating BMR — The Foundation of TDEE

Other BMR Formulas

Physical Activity Levels (PAL) — What They Mean

How to Calculate TDEE — Step by Step

Turning TDEE Into a Calorie Target for Your Goal

Comparing Activity Levels: What a Lifestyle Change Is Worth

How Much Weight Can You Lose?

How to Calculate TDEE in Excel

Real-World TDEE Examples

Practice Problems

Common TDEE Mistakes

What This Calculator Can and Cannot Do

Final Summary

Related concepts

Frequently Asked Questions