Total daily energy expenditure — all the calories you burn in a day: your resting metabolism (BMR), digestion, daily movement, and exercise. It's your maintenance calorie number: eat that amount and your weight holds steady.

What's the difference between BMR and TDEE?

BMR is what you'd burn lying still all day; TDEE adds everything else. TDEE is typically 1.2–1.9× BMR depending on activity, so a 1,700-calorie BMR can mean anywhere from 2,000 to 3,200 calories burned.

How many calories should I eat to lose weight?

A common target is 500 calories under TDEE, which works out to about one pound of fat per week. Avoid cutting below your BMR for extended periods, and recalculate every 10–15 pounds as your TDEE drops with your weight.

Health

TDEE Calculator

Enter your stats and activity level to estimate your TDEE — the calories you burn per day, and the number to eat to maintain your weight. Cut and bulk targets are computed from it.

Updated July 4, 2026 · Reviewed by the Smart Cost Hub Editorial Team · How we calculate this

Quick answer: TDEE = BMR (Mifflin-St Jeor) × an activity multiplier from 1.2 (sedentary) to 1.9 (very active). A moderately active 30-year-old man at 5'10" and 180 lb burns roughly 2,750 calories a day.

UnitsSexAgeHeight (ft)Height (in)Weight (lb)Activity level

Total daily energy expenditure

2,693 cal/day

BMR (at rest)

1,737 cal

Mild cut (−250)

2,443 cal

Cut (−500)

2,193 cal

Bulk (+250)

2,943 cal

Calories per week18,850 cal

TDEE is an estimate: BMR from the Mifflin-St Jeor equation multiplied by your activity factor. Actual burn varies from person to person, so track your weight over a few weeks and adjust intake accordingly.

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How it works

1. Start with your BMR
The Mifflin-St Jeor equation estimates your basal metabolic rate — the calories your body burns at complete rest — from your sex, age, height, and weight. It's the most accurate standard formula for most people.
2. Multiply by your activity level
TDEE scales BMR by how active you are: ×1.2 for a desk job with little exercise up to ×1.9 for hard daily training or physical work. Most gym-goers who train 3–5 days a week fall at 1.55.
3. Use TDEE to set targets
Eat at your TDEE to maintain weight. A 500-calorie daily deficit loses about a pound a week; a 250-calorie surplus supports lean gaining. Recalculate as your weight changes.

Frequently asked questions

What is TDEE?
Total daily energy expenditure — all the calories you burn in a day: your resting metabolism (BMR), digestion, daily movement, and exercise. It's your maintenance calorie number: eat that amount and your weight holds steady.
What's the difference between BMR and TDEE?
BMR is what you'd burn lying still all day; TDEE adds everything else. TDEE is typically 1.2–1.9× BMR depending on activity, so a 1,700-calorie BMR can mean anywhere from 2,000 to 3,200 calories burned.
How many calories should I eat to lose weight?
A common target is 500 calories under TDEE, which works out to about one pound of fat per week. Avoid cutting below your BMR for extended periods, and recalculate every 10–15 pounds as your TDEE drops with your weight.