TDEE calculator
Your total daily energy expenditure is the number of calories you burn in a day. Eat this much and your weight stays about the same.
What is TDEE?
TDEE (total daily energy expenditure) is everything you burn in a day: your resting metabolism (BMR), digestion, daily movement and exercise. It's also called your maintenance calories.
The formula
We use the Mifflin-St Jeor equation, which studies have found to be the most accurate of the common equations for estimating resting energy expenditure in healthy adults:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
If you prefer not to give a sex, we use the midpoint of the two (−78). Your BMR is then multiplied by an activity factor to estimate total daily energy expenditure (TDEE):
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
Using your TDEE
- Maintain: eat around your TDEE.
- Lose weight: eat 300–500 kcal below it.
- Gain weight: eat 250–300 kcal above it.
Track your intake and weight for 2–3 weeks. If your weight is stable while eating a steady amount, that intake is your real TDEE.
This is the same calculation C for Calories uses during setup, so the targets you get here match the app.
FAQ
Frequently asked questions
What is a good TDEE?
There's no good or bad TDEE. It depends on your size, age, sex and activity. Many adults fall between 1,800 and 3,000 kcal.
Is TDEE the same as maintenance calories?
Yes. Maintenance calories are the calories you need to keep your weight stable, which is your TDEE.
Which activity level should I choose?
Choose the level that matches a typical week. Most people overestimate activity; if unsure, pick one level lower.