Reviewed by Sarah Mitchell, RD, MS Nutrition
Last updated May 2025
TDEE Calculator — Total Daily Energy Expenditure
The CalcNest TDEE Calculator provides an accurate estimate of your Total Daily Energy Expenditure by combining your Basal Metabolic Rate with your activity level and exercise habits. TDEE represents the total number of calories your body burns in a 24-hour period including all activities from sleeping to intense workouts. Understanding your TDEE is crucial for designing any nutrition plan because it tells you exactly how many calories you need to maintain, lose, or gain weight effectively.
You might also need: Calorie Calculator · Calorie Deficit Calculator
How the TDEE Calculator Works
This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most accurate predictive formula for resting metabolic rate in healthy adults. Your BMR represents the calories your body burns at complete rest just to maintain vital functions like breathing, circulation, and cell repair.
Next, it multiplies your BMR by a physical activity factor (PAL) to determine your Total Daily Energy Expenditure (TDEE). The activity multipliers range from 1.2 for sedentary individuals to 1.9 for extremely active people. Your TDEE represents the total number of calories you burn in a 24-hour period including all activities.
The calculator displays your TDEE at every activity level so you can see exactly how changes in your exercise habits would affect your daily calorie burn. This makes it easy to plan nutrition strategies for different training phases.
The Formula
Step 1 — BMR (Mifflin-St Jeor):
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2 — TDEE:
TDEE = BMR × Activity Factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
The activity multipliers are derived from research on physical activity levels and energy expenditure. They represent the ratio of total daily energy expenditure to basal metabolic rate and have been validated in numerous metabolic ward studies.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep basic functions like breathing and circulation going. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the additional calories burned through daily activities, exercise, and the thermic effect of food. TDEE is always higher than BMR.
Which activity level should I choose?
Choose sedentary if you have a desk job and do little exercise. Light activity means 1-3 days of light exercise per week. Moderate activity is 3-5 days of moderate exercise. Very active means 6-7 days of hard exercise, and extra active is for athletes or those with physically demanding jobs who also train. Most people overestimate their activity level, so when in doubt, choose one level lower.
Can TDEE change over time?
Yes, your TDEE changes as your body weight, muscle mass, age, and activity level change. Metabolic adaptation can also occur during prolonged calorie restriction, reducing your TDEE by 5-15%. This is why periodic recalculation and diet breaks are recommended by sports nutrition researchers to prevent metabolic slowdown.
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Disclaimer: This calculator provides estimates for informational purposes only. Individual calorie needs vary based on factors including genetics, body composition, medications, and medical conditions not captured by this formula. Always consult with a healthcare provider or registered dietitian before making significant dietary changes.