TDEE Calculator

It provides a rough estimate, not a precise measurement. For example, a 180-lb, 70-inch person with a BMI of 25.8 might have a TDEE of 2,400 calories if moderately active, but the true value can vary by ±200 calories due to muscle mass, age, and genetics. The formula assumes average body composition, so athletes with high muscle may need 300-500 more calories than shown. To improve accuracy, use the result as a baseline, track your weight for two weeks, and adjust by 100-200 calories based on actual changes. For a more precise starting point, use our BMR Calculator, which factors in age and sex, then multiply by an activity factor.

Match your typical week, not your best week. Sedentary (multiplier 1.2) means desk job and little exercise; lightly active (1.375) means light exercise 1-3 days per week; moderately active (1.55) means moderate exercise 3-5 days; very active (1.725) means hard exercise 6-7 days; extra active (1.9) means physical job or twice-daily training. For instance, a 150-lb person with a BMR of 1,500 calories would have a TDEE of 1,800 sedentary or 2,325 moderately active. If you're unsure, start with the lower level and increase if you're losing weight faster than 1% of body weight per week. Our Calorie Calculator can help you set intake targets once you know your TDEE.

Yes. Eat 300-500 calories below your TDEE for steady loss. For example, if your TDEE is 2,500 calories, aim for 2,000-2,200 calories per day to lose about 0.5-1 lb per week. A 500-calorie daily deficit yields roughly 1 lb weekly because 1 lb of fat equals about 3,500 calories. Avoid dropping below 1,200 calories for women or 1,500 for men without medical supervision. As you lose weight, your TDEE decreases; recalculate every 10-15 lbs lost. For a personalized plan, combine this with our BMR Calculator and track your intake for two weeks to see if the deficit is working.

TDEE drops because a smaller body burns fewer calories at rest and during activity. For instance, a 200-lb person with a TDEE of 2,800 calories might see it fall to 2,500 after losing 30 lbs. This 300-calorie decrease means the old deficit no longer works; you must either eat less or move more. Additionally, metabolic adaptation can reduce BMR by another 5-15% during prolonged dieting. To keep losing, recalculate your TDEE every 10-15 lbs and adjust calories down by 100-200. Our BMI Calculator can track your category changes, but for calories, stick with TDEE updates.

BMR is the calories you'd burn if you stayed in bed all day; TDEE includes all activity. For example, a 35-year-old woman weighing 140 lbs at 65 inches might have a BMR of 1,400 calories. If she exercises 3-5 days per week, her TDEE could be 2,170 calories (1,400 × 1.55). BMR typically makes up 60-70% of TDEE, with the rest from exercise, daily movement, and digestion. Use BMR to understand your baseline and TDEE to set calorie targets. Our BMR Calculator gives a more detailed BMR using age and sex, while this TDEE tool uses BMI as a quick proxy.

No. Men generally have more muscle and less body fat, so their TDEE is 5-10% higher at the same weight and height. For example, a 30-year-old man and woman both 5'8" and 160 lbs might have BMRs of 1,700 and 1,550 calories respectively, leading to TDEEs of 2,635 and 2,400 at moderate activity. This calculator doesn't ask for sex, so it provides a unisex estimate; for precision, use our BMR Calculator, which factors in sex. If you're male, add about 5% to the result; if female, subtract 5%. Then adjust based on real-world weight changes over two weeks.