TDEE Calculator: How to Count Calories

A TDEE calculator estimates your Total Daily Energy Expenditure — the number of calories you burn each day — based on your age, sex, weight, height, and activity level. You enter those details and get a daily calorie target, which is the starting point for weight loss, gain, or maintenance. This page explains how the calculation works, how to read the result, and how to use it correctly for calorie counting.

Formula

The calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiplies it by an activity factor. The BMR formula is:

For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Then: TDEE = BMR × activity factor

Where the activity factor is:

• Sedentary (little or no exercise): 1.2
• Lightly active (1–3 days/week): 1.375
• Moderately active (3–5 days/week): 1.55
• Very active (6–7 days/week): 1.725
• Extra active (physical job + hard training): 1.9

Worked Example

Using the defaults: a 30-year-old man, 70 kg, 175 cm, moderately active.

1. BMR = 10×70 + 6.25×175 − 5×30 + 5 = 700 + 1093.75 − 150 + 5 = 1648.75 kcal/day
2. TDEE = 1648.75 × 1.55 = 2555.56 ≈ 2556 kcal/day

The calculator shows 2556 kcal/day as the headline answer.

What TDEE Means for Calorie Counting

Your TDEE is your maintenance calories — the exact amount you need to eat to stay at the same weight. To lose weight, eat below that number (a deficit of ~500 kcal/day leads to about 0.5 kg per week). To gain muscle, eat above it (a surplus of ~300–500 kcal/day). The calculator gives you a starting point, not a perfect constant; your real TDEE changes with weight, muscle mass, and daily activity.

How to Choose Your Activity Level

Most people overestimate their activity. Be honest — “sedentary� means a desk job with no exercise, not “I walk to the bus.� Choose the level that matches your average week, not your best week. If you exercise 3 times a week but sit the rest of the day, “light� (1.375) is usually right. When in doubt, pick the lower option; you can adjust later based on your weight trend.

Common Mistakes and How to Avoid Them

• Using the wrong units: The formula needs kg and cm. If you weigh in pounds, divide by 2.205; if height is in inches, multiply by 2.54.
• Rounding too early: Keep decimals during the calculation, round only the final result.
• Treating the number as fixed: Recalculate every 5–10 kg of weight change, or every few months.
• Ignoring the food side: TDEE is only half of calorie counting; you still need to track what you eat accurately (weigh portions, read labels).

Limitations of the Formula

The Mifflin-St Jeor equation is a statistical estimate based on population averages. It can be off by 10% or more for individuals. Factors like muscle mass, genetics, hormones, and medical conditions affect your true BMR. The formula also doesn’t account for the thermic effect of food (the calories burned digesting) — though the activity factor partially covers it. Use the result as a baseline, then adjust based on your actual weight changes over 2–4 weeks.

Alternatives to TDEE Calculators

• Katch-McArdle formula: Uses lean body mass (requires body fat percentage) — more accurate for athletes.
• Harris-Benedict equation: An older formula, slightly less accurate for modern populations.
• Wearable devices: Fitness trackers estimate TDEE from heart rate and movement, but can be inaccurate.
• Reverse dieting: Start with a guess, track weight and intake for 2 weeks, then adjust — the empirical method.

Frequently Asked Questions

Is TDEE the same as maintenance calories?

Yes, TDEE is your maintenance calories — the intake at which your weight stays stable. Eating more leads to weight gain, eating less leads to weight loss.

Should I use TDEE or BMR for calorie counting?

Use TDEE. BMR is just the energy your body needs at complete rest; it doesn’t include daily movement or exercise. Eating at BMR would create a large deficit for most people.

How often should I recalculate my TDEE?

Recalculate after a significant weight change (5+ kg), a major change in activity level, or every few months. Your TDEE decreases as you lose weight, so your calorie target should decrease too.

Why does my TDEE seem too high or too low?

Check your activity level selection — it’s the biggest source of error. Also verify your height and weight are in the correct units (kg and cm). If the result still seems off, consider that the formula is an average, not a precise measurement.

Can I trust the TDEE from a calculator over a fitness tracker?

Both are estimates. Fitness trackers can be off by 20–30% for some people. The most reliable method is to track your weight and intake for a few weeks and calculate your actual maintenance from the data.

Do I need to eat exactly the TDEE number every day?

No. Aim for an average over the week. Some days you’ll eat more, some less — what matters is the weekly total. Consistency is more important than hitting the exact number daily.

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in age | Age | years | 30 | 18
in sex | Sex | Male=1, Female=0 | 1 | 0
in weight | Weight | kg | 70 | 30
in height | Height | cm | 175 | 100
sel activity | Activity Level | Sedentary=1.2, Light=1.375, Moderate=1.55, Active=1.725, Very Active=1.9
out tdee | TDEE | kcal/day | (10 * weight + 6.25 * height - 5 * age + (sex == 1 ? 5 : -161)) * activity | 0
out bmr | BMR | kcal/day | 10 * weight + 6.25 * height - 5 * age + (sex == 1 ? 5 : -161) | 0