TDEE Calculator
Estimate your total daily energy expenditure from age, sex, height, weight, and activity level, then use the result as a starting point for maintenance calories.
Total Daily Energy Expenditure
Calculate Your TDEE
Enter your information below to estimate your daily energy needs.
REE
Resting energy expenditure estimates energy used at rest.
Activity Factor
The activity factor scales estimated resting needs based on daily activity.
TDEE
Total daily energy expenditure estimates daily Calories needed to maintain weight.
How to Use This TDEE Calculator
Enter your age, sex, height, weight, and activity level to estimate your resting energy expenditure and total daily energy expenditure. Your TDEE is an estimate of the number of Calories you may need each day to maintain your current body weight.
Choose the activity factor that most closely reflects your average daily activity, including planned exercise, daily steps, work, school, and recreational activity. The result should be treated as a starting point rather than a fixed target.
It is possible this estimated Calorie total may be higher or lower than you predicted, but it should generally be in the right ballpark. Energy balance is established over weeks and months, where long-term body weight trends are more useful than day-to-day changes.
What Your TDEE Result Means
Your estimated TDEE represents a starting estimate for maintenance Calories. If your body weight is stable over several weeks, your average calorie intake is likely close to your maintenance needs. If your body weight is increasing or decreasing, your average intake is likely above or below maintenance, respectively.
If your goal is weight loss, weight gain, or body recomposition, use this estimate as a starting point and adjust based on your body weight trend, training performance, appetite, and adherence over time.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total amount of Calories used (“burned”) per day. The three components of TDEE are: 1) resting energy expenditure (REE), 2) diet-induced energy expenditure (DEE), and 3) activity-induced energy expenditure (AEE), modeled by the equation:
TDEE = REE + DEE + AEE
For reference, the relative contributions to total daily energy expenditure from each of these components are approximately 60% for REE, 10% for DEE, and 30% for AEE.
Activity Factor Quiz
Use the quiz below to help choose the activity factor that best reflects your average daily activity level.
1. How many steps per day do you average?
- <5,000 steps per day: 1 point
- 5,000 to 8,000 steps per day: 2 points
- 8,000+ steps per day: 3 points
2. How many days per week do you exercise for more than 30 minutes?
- <3 days per week: 1 point
- 3 to 5 days per week: 2 points
- >5 days per week: 3 points
3. At work or school, how active are you?
- Mostly sedentary or not very active: 1 point
- Moderately active: 2 points
- Very active: 3 points
Activity Factor Score
- 4 points or less: Low
- 5 to 7 points: Medium
- 8+ points: High
Activity Factor Descriptions
- Low: Light exercise or sports on fewer than 3 days per week
- Medium: Moderate to hard exercise or sports 3 to 5 days per week
- High: Hard exercise or sports on 6+ days per week, or otherwise high recreational or occupational activity
Please note that high levels of recreational and/or occupational activity, or lack thereof, should be considered when selecting an activity factor for this calculator.
After estimating your TDEE, you can use the Calorie Calculator to set a practical daily calorie target, or use the Macronutrient Calculator to estimate protein, carbohydrate, and fat targets.
Frequently Asked Questions
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total number of Calories your body uses per day, including resting energy expenditure, digestion, planned exercise, and general daily activity.
Is a TDEE calculator accurate?
A TDEE calculator can provide a useful starting estimate, but it will not perfectly predict an individual’s calorie needs. Real-world energy needs vary, so body weight trends over several weeks are usually more useful than the calculator result alone.
Should I use TDEE for weight loss?
You can use estimated TDEE as a starting point for weight loss planning. A calorie target below estimated TDEE would generally be expected to produce weight loss over time, but the size of the deficit and subsequent adjustments should be based on your goals, adherence, training, and body weight trend.
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