TDEE Calculator
Calculate your Total Daily Energy Expenditure — the exact calories you burn each day. The single most important number for losing fat or gaining muscle.
Your TDEE at Every Activity Level
| Activity Level | Multiplier | TDEE (Maintain) | Cut (-500) | Bulk (+300) |
|---|---|---|---|---|
| SedentaryLittle or no exercise | 1.2 | 1,991 | 1,491 | 2,291 |
| Light1–3 days/week | 1.375 | 2,281 | 1,781 | 2,581 |
| Moderate3–5 days/week | 1.55 | 2,571 | 2,071 | 2,871 |
| Very Active6–7 days/week | 1.725 | 2,861 | 2,361 | 3,161 |
| Extra ActiveAthlete / physical job | 1.9 | 3,152 | 2,652 | 3,452 |
Highlighted row matches your selected activity level. BMR: 1,659 kcal.
Calories Are Just The Start
WeightGPT takes your TDEE and builds a complete plan: meals, macros, workouts, and weekly check-ins — all powered by AI.
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Free TDEE Calculator by WeightGPT — Total Daily Calorie Needs
The WeightGPT TDEE Calculator (also searched as 'Weight GPT TDEE calculator' or 'free calorie calculator') gives you the exact number of calories your body burns each day. WeightGPT is the AI that powers your health: the #1 AI weight loss and fitness app on Google Play, used by 10,000+ people. After calculating your TDEE, try our other free calculators — BMI Calculator, Body Fat Calculator, BMR Calculator, Macro Calculator, and Ideal Weight Calculator — all powered by WeightGPT.
What is TDEE (Total Daily Energy Expenditure)?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns over the course of a full day — 24 hours — to keep you alive, move you around, digest food, and fuel every conscious and unconscious activity you perform. Understanding TDEE is the single most important step in any weight-management plan, whether you want to lose fat, gain muscle, or simply maintain your current physique.
TDEE is measured in kilocalories (kcal), commonly called "calories." Researchers measure TDEE in laboratory settings using indirect calorimetry (analyzing O2 consumption and CO2 production) or doubly labeled water, the gold-standard method. For everyday use, prediction equations — like the one in the WeightGPT TDEE calculator — give you an accurate estimate without lab equipment.
TDEE is made up of four components:
| Component | Abbreviation | % of TDEE | Description |
|---|---|---|---|
| Basal Metabolic Rate | BMR | ~60-70% | Calories burned at rest to keep your heart beating, lungs breathing, brain functioning, and organs working. This is the energy your body needs just to survive in a completely rested state. |
| Thermic Effect of Food | TEF | ~8-15% | Energy used to digest, absorb, and metabolize nutrients. Protein has the highest TEF (~20-30%), followed by carbs (~5-10%), then fat (~0-3%). |
| Thermic Effect of Activity | TEA | ~15-30% | Calories burned from deliberate exercise — running, weight lifting, swimming, cycling, sports, and structured workouts. |
| Non-Exercise Activity Thermogenesis | NEAT | ~15-50% | All movement that is NOT structured exercise — walking to the store, fidgeting, standing, cooking, cleaning, typing, even maintaining posture. NEAT varies enormously between individuals and is the most underestimated component of TDEE. |
Together, BMR + TEF + TEA + NEAT = TDEE. The WeightGPT TDEE calculator estimates all four components through your age, sex, height, weight, and activity level selection. For a deeper dive into BMR specifically, try our free BMR Calculator.
How is TDEE Calculated? (BMR Formulas + Activity Multipliers)
The standard method to calculate TDEE is: TDEE = BMR x Activity Multiplier. First, you estimate your Basal Metabolic Rate using a validated equation, then multiply by a factor that represents your overall daily physical activity. Below are the three most widely used BMR formulas.
1. Mifflin-St Jeor Equation (Recommended)
Published in 1990 by Mifflin et al. Considered the most accurate BMR formula for most adults. This is the equation used by the WeightGPT TDEE calculator.
Male: BMR = (10 x weightkg) + (6.25 x heightcm) - (5 x age) + 5
Female: BMR = (10 x weightkg) + (6.25 x heightcm) - (5 x age) - 161
2. Harris-Benedict Equation (Revised)
Originally published in 1919, revised by Roza & Shizgal in 1984. Still widely used, but tends to overestimate BMR by 5-15% compared to Mifflin-St Jeor, especially in overweight individuals.
Male: BMR = 88.362 + (13.397 x weightkg) + (4.799 x heightcm) - (5.677 x age)
Female: BMR = 447.593 + (9.247 x weightkg) + (3.098 x heightcm) - (4.330 x age)
3. Katch-McArdle Formula
Uses lean body mass (LBM) instead of total weight, making it more accurate for lean or muscular individuals — but requires knowing your body fat percentage. Use our free Body Fat Calculator to estimate yours.
BMR = 370 + (21.6 x lean body masskg)
where LBM = weightkg x (1 - body fat %)
Once you have your BMR, multiply it by the activity factor that best describes your typical week. The result is your estimated TDEE. Our WeightGPT (Weight GPT) calculator uses Mifflin-St Jeor because peer-reviewed research consistently shows it has the lowest prediction error for general populations.
TDEE Activity Level Multipliers Explained
Your activity multiplier is the factor applied to your BMR to estimate TDEE. Choosing the correct level is critical — overestimating leads to overeating, underestimating leads to unnecessary restriction. Here is a detailed breakdown of each level:
| Level | Multiplier | Description | Typical Person |
|---|---|---|---|
| Sedentary | 1.2 | Little to no exercise. Desk job with minimal walking. | Office worker who drives to work, sits 8+ hours, relaxes at home. Less than 5,000 steps/day. |
| Lightly Active | 1.375 | Light exercise 1-3 days per week. | Office worker who walks 30-60 min/day or does light gym sessions 1-3x/week. ~5,000-7,500 steps/day. |
| Moderately Active | 1.55 | Moderate exercise 3-5 days per week. | Person who does structured workouts (weightlifting, running, classes) 3-5x/week at moderate intensity. ~7,500-10,000 steps/day. |
| Very Active | 1.725 | Hard exercise 6-7 days per week. | Serious gym-goer, competitive recreational athlete, or physical labor job + regular training. ~10,000-15,000 steps/day. |
| Extra Active | 1.9 | Very hard exercise daily, or twice-daily training. Physical job + intense sport. | Professional athlete, marathon trainee, military recruit, construction worker who also trains hard. 15,000+ steps/day. |
Pro tip: When in doubt, choose one level lower than you think. Most people overestimate their activity. A 30-minute workout 3x/week with a desk job is Lightly Active, not Moderate. This is the number-one reason TDEE-based diets fail — people pick too high a multiplier and eat too many calories.
Components of TDEE: Where Do Your Calories Go?
Understanding where your calories are actually spent helps you make smarter decisions about diet and exercise. Here is a deeper look at each component of Total Daily Energy Expenditure:
BMR (~60-70% of TDEE)
Your Basal Metabolic Rate is by far the largest slice of your daily calorie burn. It covers everything your body does at absolute rest: pumping blood, breathing, maintaining body temperature, building and repairing cells, running your brain (which alone uses ~20% of BMR). BMR is primarily determined by your lean mass, age, sex, and genetics. You cannot significantly increase BMR through exercise alone, but building muscle over time does raise it because muscle tissue is more metabolically active than fat. Calculate your exact BMR with our BMR Calculator.
TEA — Thermic Effect of Activity (~15-30% of TDEE)
This is the energy cost of all deliberate physical activity: gym sessions, running, swimming, sports, etc. This component is the most variable — a sedentary person may burn only 100-200 extra calories from activity, while an endurance athlete can burn 1,000+ calories in a single long training session. TEA is the component you have the most direct control over.
TEF — Thermic Effect of Food (~8-15% of TDEE)
Every time you eat, your body expends energy to digest, absorb, transport, and store nutrients. The thermic effect varies by macronutrient: protein costs ~20-30% of its calories to process, carbohydrates ~5-10%, and fat ~0-3%. This is one reason high-protein diets are effective for fat loss — you literally burn more calories digesting protein. A diet of 2,000 calories at 30% protein will have a higher TEF than the same 2,000 calories at 10% protein. Use our Macro Calculator to dial in your protein.
NEAT — Non-Exercise Activity Thermogenesis (~15-50% of TDEE)
NEAT is the dark horse of energy expenditure. It includes every movement you make outside of structured exercise: walking to the kitchen, fidgeting in your chair, standing while on the phone, gardening, playing with your kids, even maintaining posture. Research shows NEAT can vary by up to 2,000 calories/day between two individuals of the same size. When you start dieting, your body unconsciously reduces NEAT (you fidget less, move slower, sit more). This "adaptive thermogenesis" is a major reason weight loss plateaus occur.
How to Use TDEE for Weight Loss, Maintenance, and Muscle Gain
Your TDEE is the pivot point around which all weight management revolves. Eat below it and you lose weight. Eat at it and you stay the same. Eat above it and you gain weight. The size of the gap determines the speed of change.
For Weight Loss (Calorie Deficit)
- Mild deficit (250-500 cal below TDEE): Lose ~0.5-1 lb per week. Best for sustainable, long-term fat loss while preserving muscle. Recommended for most people.
- Moderate deficit (500-750 cal below TDEE): Lose ~1-1.5 lb per week. Good for those with significant weight to lose. Hunger becomes more noticeable.
- Aggressive deficit (750-1000 cal below TDEE): Lose ~1.5-2 lb per week. Only recommended for obese individuals under medical supervision. High risk of muscle loss, nutrient deficiency, metabolic slowdown, and rebound.
Important: Never eat below your BMR. A deficit that is too aggressive triggers your body's starvation response — metabolic rate drops, hunger hormones spike, and muscle is broken down for energy.
For Maintenance
Eating at your TDEE means zero net weight change over time. This is ideal for body recomposition phases (gaining muscle while losing fat at the same weight), maintenance after a successful cut, or simply sustaining a healthy lifestyle. Most people underestimate their maintenance calories and accidentally under-eat, leading to fatigue and muscle loss.
For Muscle Gain (Calorie Surplus)
- Lean bulk (+200-300 cal above TDEE): Gain ~0.25-0.5 lb per week. Minimizes fat gain. Best for intermediate/advanced lifters.
- Standard bulk (+300-500 cal above TDEE): Gain ~0.5-1 lb per week. Good for beginners who can build muscle faster. Some fat gain is normal.
- Aggressive bulk (+500-1000 cal above TDEE): Gain 1+ lb per week. Only recommended for underweight individuals or competitive strength athletes. Significant fat gain inevitable.
Combine any surplus with progressive resistance training and high protein intake (1.6-2.2 g per kg of body weight). Without training, surplus calories are stored almost entirely as fat. Check your ideal macros with our Macro Calculator.
TDEE for Women vs Men: Key Differences
Men and women have fundamentally different TDEEs, even at the same height, weight, and activity level. Understanding these differences is crucial for setting realistic calorie targets.
| Factor | Men | Women |
|---|---|---|
| Average BMR | 1,600-1,900 kcal/day | 1,300-1,500 kcal/day |
| Average TDEE (moderate) | 2,400-2,800 kcal/day | 1,800-2,200 kcal/day |
| Lean body mass | Higher (more muscle) | Lower (more essential fat) |
| Hormonal impact | Testosterone promotes higher BMR | Estrogen/progesterone cycle affects daily burn by 100-300 kcal |
| Mifflin-St Jeor constant | +5 | -161 |
For women specifically: TDEE fluctuates across the menstrual cycle. During the luteal phase (after ovulation), BMR can increase by 100-300 calories/day due to progesterone. This is why cravings spike before a period — your body genuinely needs more energy. Women should track TDEE averages over the full cycle rather than relying on a single-day measurement.
For men: Higher testosterone levels mean more muscle mass and a higher BMR per kilogram of body weight. However, men also tend to underestimate their body fat percentage, which can skew TDEE estimates upward. Get an accurate reading with our Body Fat Calculator.
Regardless of sex, the WeightGPT TDEE calculator adjusts automatically using the Mifflin-St Jeor sex-specific constants. Just select Male or Female above and get your personalized number.
Factors That Affect Your TDEE
TDEE is not a fixed number — it changes based on dozens of physiological and lifestyle factors. Here are the most significant:
Age
BMR decreases ~1-2% per decade after age 20, primarily due to loss of lean mass. A 50-year-old burns ~200 fewer calories/day than a 25-year-old of the same size.
Muscle Mass
Muscle burns ~6-7 kcal/lb/day at rest vs. ~2 kcal/lb/day for fat. More muscle = higher BMR = higher TDEE. Strength training is the most effective way to raise your base metabolic rate.
Body Size
Larger bodies burn more calories. Taller and heavier individuals have higher TDEEs simply because there is more tissue to maintain. Check your proportions with our BMI Calculator.
Hormones
Thyroid hormones (T3, T4) directly regulate metabolic rate. Hypothyroidism can reduce BMR by 15-40%. Testosterone, estrogen, cortisol, and insulin also influence TDEE significantly.
Genetics
Studies on identical twins show BMR can vary by up to ~200 kcal/day between individuals with the same body composition, purely due to genetic factors affecting metabolic efficiency.
Sleep
Chronic sleep deprivation (less than 6 hours) reduces TDEE by increasing insulin resistance, lowering NEAT (you move less when tired), and disrupting hunger hormones (ghrelin up, leptin down).
Diet History
Chronic dieting and repeated calorie restriction can lower BMR through metabolic adaptation. Former contestants on "The Biggest Loser" showed BMR reductions of 500+ kcal/day years after the show.
Temperature & Climate
Cold exposure can increase TDEE by activating brown adipose tissue (BAT) and shivering thermogenesis. Extreme heat also raises calorie burn slightly as the body works to cool itself.
Because so many factors affect TDEE, any calculator (including this one) gives you an estimate. The WeightGPT app goes further — it tracks your actual weight changes over time and adjusts your TDEE dynamically based on real data, not just equations.
TDEE vs BMR vs RMR: What's the Difference?
These three terms are often confused, but they measure very different things:
| Metric | Full Name | What It Measures | Conditions | Typical Value |
|---|---|---|---|---|
| BMR | Basal Metabolic Rate | Minimum calories to keep you alive at complete rest | Measured after 8+ hours of sleep, 12+ hours fasting, in a dark, thermoneutral room | 1,400-1,800 kcal |
| RMR | Resting Metabolic Rate | Calories burned at rest under less strict conditions | Measured while resting but not necessarily fasted or in controlled conditions | ~3-10% higher than BMR |
| TDEE | Total Daily Energy Expenditure | ALL calories burned in a full day (BMR + activity + food + NEAT) | Measured over 24 hours including all movement and digestion | 1,800-3,500+ kcal |
Key takeaway: BMR is the floor — the absolute minimum your body needs. RMR is slightly above BMR and more practical to measure. TDEE is the full picture — what you actually burn in real life. For diet planning, TDEE is the number that matters.
To calculate each of these individually, use the WeightGPT BMR Calculator (for BMR/RMR) and this TDEE calculator (for total expenditure).
What Counts as Exercise? Defining Intensity Levels
One of the biggest sources of error in TDEE calculation is misunderstanding what "exercise" means at each intensity level. Here is a clear breakdown:
Light Exercise
You can hold a full conversation comfortably. Heart rate is 40-50% of max.
Examples: Casual walking (3-4 mph), light yoga, stretching, leisurely cycling, easy swimming, tai chi, gentle gardening.
Moderate Exercise
You can talk in short sentences but not sing. Heart rate is 50-70% of max. Noticeable sweating.
Examples: Brisk walking (4+ mph), moderate weightlifting, recreational sports (tennis, basketball), cycling 10-14 mph, jogging, dance fitness classes, hiking with elevation.
Hard / Intense Exercise
Speaking only a few words at a time. Heart rate is 70-85% of max. Heavy sweating. Breathing hard.
Examples: Running 6+ mph, heavy weightlifting, HIIT, CrossFit, competitive sports, cycling 15+ mph, intense swimming laps, boot camp, boxing.
Very Intense / Extreme Exercise
Cannot speak. Heart rate is 85-100% of max. Maximal or near-maximal effort. Can only sustain for short bursts or with rest intervals.
Examples: Sprint intervals, heavy Olympic lifts, competitive rowing/swimming, two-a-day training sessions, marathon training at race pace, professional sports training.
Remember: what matters for your activity multiplier is the combination of intensity, duration, and frequency — plus your non-exercise movement (NEAT). A 20-minute HIIT session 3x/week with a desk job is still only "Lightly Active" or "Moderately Active" at most.
10 Common Mistakes When Using TDEE
Overestimating activity level
The #1 mistake. Desk workers with 3 gym sessions/week are Lightly Active, not Moderate or Very Active. Be brutally honest.
Not adjusting as you lose weight
TDEE drops as you get lighter — fewer cells to maintain. Recalculate every 5-10 lbs lost or every 4-6 weeks.
Eating back exercise calories
If your TDEE already includes exercise (via the activity multiplier), do NOT add extra calories for individual workouts. That's double-counting.
Ignoring metabolic adaptation
After weeks in a deficit, your body lowers NEAT and BMR. Periodic diet breaks (1-2 weeks at maintenance) help reset metabolism.
Using the wrong BMR formula
If you're muscular and lean, Katch-McArdle may be more accurate. For most people, Mifflin-St Jeor (used here) is best.
Not tracking accurately
TDEE is only as useful as your food tracking. Underreporting calorie intake by 30-50% is extremely common. Weigh food, don't eyeball.
Setting too aggressive a deficit
A 1,000+ calorie deficit leads to muscle loss, metabolic crash, binge episodes, and rebound weight gain. Slow and steady wins.
Ignoring macros
Calories matter, but so does the source. A 2,000-calorie diet of 80% carbs vs. 40% protein will yield very different body composition results.
Expecting perfect accuracy
Any TDEE calculator is an estimate, typically within +/-10%. Use it as a starting point, then adjust based on 2-3 weeks of real weight data.
Changing calories too frequently
Weight fluctuates 1-4 lbs daily due to water, sodium, and food volume. Judge trends over 2-4 weeks, not day-to-day numbers.
How WeightGPT Uses Your TDEE to Build a Personalized Plan
Calculating your TDEE is step one. But turning that number into an actionable, day-by-day plan that actually gets results? That is where WeightGPT (Weight GPT) comes in — the #1 AI-powered fitness and weight loss app on Google Play.
Here is what WeightGPT does with your TDEE:
- Sets your daily calorie target — based on your TDEE, goal (lose/gain/maintain), and preferred rate of progress.
- Breaks calories into macros — optimal protein, carb, and fat grams customized to your body and goal. Similar to our Macro Calculator, but fully automated.
- Generates AI meal plans — complete daily menus that hit your calorie and macro targets, respecting your preferences, allergies, and budget.
- Creates AI workout plans — personalized training programs (gym, home, or bodyweight) that match your experience level, available equipment, and schedule.
- Adjusts weekly — WeightGPT tracks your weight trend and dynamically updates your TDEE, calories, and macros every week. No more guessing or manual recalculation.
- AI coaching on demand — chat with WeightGPT's AI coach any time to ask questions about nutrition, form, substitutions, plateaus, or motivation.
Over 10,000 people already use WeightGPT to hit their goals. The app is free to download on Google Play. Whether you want to lose 10 lbs, gain 20 lbs of muscle, or just eat healthier — WeightGPT turns your TDEE into a complete, AI-powered action plan.
Start with the free calculators on this site — TDEE, BMR, BMI, Body Fat, Macros, and Ideal Weight — then let WeightGPT handle the rest.