TDEE Calculator
See how many calories you burn per day and the target to lose, maintain, or gain.
Your details
Total Daily Energy Expenditure, or TDEE, is the total number of calories your body burns in a full day. It is the most important single number for anyone planning fat loss or muscle gain, because it defines your maintenance level: the point where energy in equals energy out.
What makes up your TDEE
Your daily burn comes from four parts: your basal metabolic rate (the energy to keep you alive at rest, the largest share), the thermic effect of food (energy used to digest meals), the calories burned during exercise, and the calories burned through everyday movement like walking, fidgeting, and chores.
How TDEE is calculated
We estimate your Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiply by an activity factor to account for how much you move:
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.20 |
| Lightly active (1 to 3 days a week) | 1.375 |
| Moderately active (3 to 5 days) | 1.55 |
| Very active (6 to 7 days) | 1.725 |
| Extra active (hard training or physical job) | 1.90 |
Using your calorie targets
- Lose fat: eat about 500 calories below TDEE.
- Maintain: eat at your TDEE.
- Build muscle: eat 250 to 500 calories above, with training.
Treat it as a starting point
Every equation is an estimate. Real metabolism varies with genetics, muscle mass, and how much you move unconsciously. Use your TDEE for two to three weeks, track your weight trend, and adjust by 100 to 200 calories if the scale is not moving the way you expect.
From number to plan
A calorie target only works if you can actually hit it. SmaartCoach turns your TDEE into a weekly meal plan with the right portions and macros, scans your food to keep you honest, and adjusts as your weight changes over time.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including your resting metabolism, digestion, daily movement, and exercise. Eating at your TDEE keeps your weight stable.
How accurate is a TDEE calculator?
It gives a strong estimate based on proven equations, but real needs vary. Use it as a starting point, then adjust by 100 to 200 calories after a couple of weeks based on how your weight actually moves.
How many calories to lose weight?
A deficit of about 500 calories below your TDEE leads to roughly half a kilogram or one pound of fat loss per week for most people, which is a sustainable pace.
What activity level should I pick?
Be honest and count only real training. Most people who train a few times a week fall under moderately active. Desk jobs with little exercise are sedentary.
Sources
Reviewed against these authoritative references. Last updated August 2026.
- MedlinePlus, U.S. National Library of Medicine. Metabolism
- Compendium of Physical Activities. The Compendium of Physical Activities
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans
Turn these numbers into a real plan
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