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TDEE calculator
How many calories you burn a day, and how many to eat to lose fat or build muscle.
Estimated total daily energy expenditure (TDEE)
Your calories at each activity level
| Level | What it means | Multiplier | Calories |
|---|---|---|---|
| Sedentary | Desk job, little exercise | × 1.2 | 2,140 kcal |
| Lightly active | Exercise 1–3 days a week | × 1.375 | 2,450 kcal |
| Moderately active | Exercise 3–5 days a week | × 1.55 | 2,760 kcal |
| Very active | Hard exercise 6–7 days a week | × 1.725 | 3,070 kcal |
| Extremely active | Hard training twice a day or a physical job | × 1.9 | 3,380 kcal |
How TDEE is calculated
First your basal metabolic rate (BMR), the energy you burn at rest, using the Mifflin-St Jeor equation, which a review of BMR equations found the most accurate for most adults:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Then BMR is multiplied by an activity factor, from 1.2 for sedentary to 1.9 for very hard daily training. The result is an estimate, usually within about 10% for most people. Track your weight for two to three weeks and adjust by 100 to 200 kcal if it moves differently from what you expect.
Calories for your goal
- Lose fat: about 20% below TDEE. Large enough to see progress, small enough to keep training well. Keep protein high (protein calculator).
- Build muscle: about 10% above TDEE, which limits fat gain while giving your training something to build with.
- Hybrid training: running and lifting on the same day can add hundreds of calories. Eat more on those days rather than averaging it out. The macro calculator splits your calories into protein, carbs and fat.
Calorie targets that change with your training
Elevus sets calorie and macro targets from your body, your goal and your training days, and logs meals from a photo, a barcode, a nutrition label or your voice.
Download on theApp StoreFAQ
What is TDEE?
Total daily energy expenditure: all the calories you burn in a day, including your resting metabolism, daily movement, exercise and digesting food.
How accurate is a TDEE calculator?
Usually within about 10% for most people. Use it as a starting point, then adjust based on how your weight changes over two to three weeks.
Should I eat my TDEE to lose weight?
No. Eating at your TDEE maintains your weight. To lose fat, eat about 20% less; to build muscle, about 10% more.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything else: daily movement, exercise and digestion. For most people TDEE is 1.2 to 1.9 times their BMR.
References
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association. 2005;105(5):775–789.
General nutrition information, not medical advice.