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TDEE Calculator
Your TDEE is the number of calories you burn in a day. Enter your details to estimate it, then use it as the target for losing, maintaining or gaining weight.
Free · no signup · updated August 2026
Don’t just calculate it — track it
A number is a starting point. TempoLife takes your target and shows your real day against it — food logged by photo, barcode or search, plus weight, steps and fasting in one place. Free to start.
How your TDEE is calculated
Your Total Daily Energy Expenditure is your resting metabolism (BMR) multiplied by how active you are. This tool estimates BMR with the Mifflin-St Jeor equation — the formula clinicians most often use because it tracks real measurements better than older ones — then applies an activity multiplier:
| Activity level | Multiplier |
|---|---|
| Sedentary — desk job, little exercise | 1.2 |
| Lightly active — 1–3 workouts/week | 1.375 |
| Moderately active — 3–5 workouts/week | 1.55 |
| Very active — 6–7 workouts/week | 1.725 |
| Extra active — physical job or 2× training | 1.9 |
Once you know your TDEE, the plan is simple: eat at it to maintain, about 500 calories under it to lose roughly 0.5 kg (1 lb) a week, or a small amount over it to gain. The number is a starting estimate — log your intake and weight for 2–3 weeks and adjust to what your body actually does.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body uses in a day: your resting metabolism (BMR) plus everything you do — moving, digesting and exercising. Eat at your TDEE to maintain weight, below it to lose, above it to gain.
How is TDEE calculated?
This calculator estimates your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active). It is an estimate — your real needs vary with muscle mass, genetics and day-to-day movement.
How accurate is a TDEE calculator?
Equation-based TDEE is usually within about 10% for most people, which is close enough to start. The reliable way to dial it in is to log your food and weight for 2–3 weeks and adjust: if weight is flat, that intake is your real maintenance.
Should I eat my TDEE to lose weight?
No — to lose weight you eat below your TDEE. A deficit of about 500 calories a day is roughly 0.5 kg (1 lb) per week. Use the calorie-deficit calculator to set a safe target.
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Estimates for general information only, not medical advice. BMR/TDEE use the Mifflin-St Jeor equation; individual needs vary.
