Calculate your Total Daily Energy Expenditure (TDEE) — how many calories your body needs each day. Australian kJ output included.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including rest, movement, exercise and digesting food. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor from 1.2 (sedentary) to 1.9 (very active). Your TDEE is your maintenance calorie level — eat below it to lose weight, above it to gain.
| Activity level | kcal/day | kJ/day |
|---|
TDEE builds on your BMR — the calories you burn at complete rest — then scales it up for how active you are.
Four components add up to your total daily burn. BMR is by far the largest.
| Component | What It Is | Share of TDEE (varies by person) |
|---|---|---|
| BMR (Basal Metabolic Rate) | Energy to keep you alive at rest | The largest share |
| Physical activity | Exercise and deliberate movement | Varies widely |
| NEAT | Non-exercise movement (fidgeting, walking, chores) | Varies widely |
| TEF (Thermic Effect of Food) | Energy used to digest food | A smaller share |
Choosing the right activity level is the most important input — most people over-estimate it.
| Activity Level | Who It Fits | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job or twice-daily training | 1.9 |
BMR and TDEE are often confused. BMR is only your resting burn; TDEE is your whole-day total.
| Feature | BMR | TDEE |
|---|---|---|
| What it measures | Calories burned at complete rest | Total calories burned in a day |
| Includes activity? | No | Yes — all movement and exercise |
| Typical value (adult) | Varies by body size, age and sex | Varies by body size, age and activity |
| Use it for | The baseline of the calculation | Setting your daily calorie target |
| Goal | Calorie Target | Expected Result |
|---|---|---|
| Weight loss | TDEE − 500/day | Often a gradual loss; actual change varies |
| Gentle loss | TDEE − 250/day | Slower, often easier to sustain |
| Maintenance | Eat at TDEE | Stable weight |
| Muscle gain | TDEE + 250–500/day | Gradual lean gain with training |
Australia officially uses kilojoules (kJ) on food labels. 1 kcal = 4.184 kJ. The average Australian adult energy intake is approximately 8,700 kJ/day but individual requirements vary significantly.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including all activity. It is your true maintenance calorie level — the number at which your weight remains stable. Eating below TDEE creates a calorie deficit for fat loss; eating above creates a surplus for muscle or weight gain.
| Component | Abbreviation | Share of TDEE (varies by person) | What It Is |
|---|---|---|---|
| Basal Metabolic Rate | BMR | Largest share | Calories burned at complete rest |
| Thermic Effect of Food | TEF | A smaller share | Calories used digesting and absorbing food |
| Non-Exercise Activity Thermogenesis | NEAT | Varies widely | All movement outside structured exercise (walking, fidgeting, standing) |
| Exercise Activity Thermogenesis | EAT | Varies widely | Deliberate exercise sessions |
| Profile | Weight | Height | Age | Activity | Est. TDEE |
|---|---|---|---|---|---|
| Sedentary woman (office) | 65 kg | 165 cm | 35 | × 1.2 | ~1,614 cal |
| Active woman (gym 4×/wk) | 65 kg | 165 cm | 35 | × 1.55 | ~2,085 cal |
| Sedentary man (desk job) | 85 kg | 180 cm | 40 | × 1.2 | ~2,136 cal |
| Active man (gym 5×/wk) | 85 kg | 180 cm | 40 | × 1.725 | ~3,071 cal |
| Endurance athlete (man) | 70 kg | 175 cm | 28 | × 1.9 | ~3,152 cal |
Each example uses the Mifflin–St Jeor equation with the sex, weight, height, age and activity multiplier shown, and matches what this calculator displays for those inputs. Real energy needs vary between individuals.
A 35-year-old woman, 65 kg, 165 cm, exercising three to five times a week (multiplier 1.55). Mifflin–St Jeor for women: (10 × 65) + (6.25 × 165) − (5 × 35) − 161 = 1,345 kcal BMR. TDEE = 1,345 × 1.55 = 2,085 kcal, or about 8,724 kJ. These are the figures the calculator shows for those inputs. A different person with the same numbers can easily burn several hundred calories more or less, because the equation does not know your muscle mass, genetics, sleep, health or how active your day really is.
BMR is the energy your body uses at complete rest. TDEE multiplies it by an activity factor to approximate your whole day. Two people of the same age, height and weight can differ because of body composition (muscle uses more energy than fat), daily movement outside exercise, hormones, medications, illness and previous dieting. Treat the number as a starting point: eat at that level for two to three weeks, track your weight trend, and adjust. The optional body fat box switches the calculation to the Katch–McArdle equation, which uses lean mass. Use it only if you trust your body fat figure, such as from the body fat calculator, which is itself an estimate.
It is designed for healthy adults. It does not apply to children and teenagers, pregnancy or breastfeeding, people with thyroid, metabolic or eating disorders, or anyone under medical or dietetic care. In those situations speak to a GP or accredited practising dietitian. Related tools: BMR calculator, calorie deficit calculator, protein calculator and macro calculator.
Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2):241–247.
Katch FI, McArdle WD. Katch–McArdle resting-rate equation (lean-mass based), as used when body fat % is entered.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including all movement. It is calculated as BMR × activity multiplier: 1.2 (sedentary) to 1.9 (extra active). A 35-year-old woman weighing 65 kg and 165 cm who exercises 3–5 times per week (moderately active, multiplier 1.55) has a BMR of approximately 1,345 kcal/day (Mifflin-St Jeor) and a TDEE of approximately 2,085 kcal/day (about 8,724 kJ).
What activity multiplier should I use?
Choose based on your honest weekly activity: 1.2 for desk job with minimal exercise; 1.375 for 1-3 light exercise days; 1.55 for 3-5 moderate exercise days; 1.725 for daily hard exercise; 1.9 for physical labour job plus regular training. Most people overestimate their activity level — start with a lower multiplier and adjust based on actual weight change over 3 weeks.
Why does TDEE matter for weight loss?
TDEE is your maintenance calorie level. To lose weight, you eat below TDEE (calorie deficit). To gain weight, you eat above (calorie surplus). Without knowing your TDEE, you cannot systematically manage your weight. A modest daily deficit below TDEE is commonly used for gradual weight loss, but the actual rate varies between people.
Does TDEE change as I lose weight?
Yes. TDEE decreases as you lose weight because there is less body mass to fuel. For every ~10kg lost, recalculate your TDEE. This is why weight loss often slows as it progresses — your body requires fewer calories at a lower weight. Adjust your calorie intake downward accordingly.
What is TDEE and why does it matter?
TDEE is the total calories your body burns in a day. It matters because it is your maintenance level — the anchor for any nutrition goal. Eat below your TDEE to lose weight, above it to gain, and at it to stay the same. Every calorie target starts from this number.
How do I calculate my TDEE?
First calculate your BMR from your age, sex, height and weight, then multiply it by an activity factor between 1.2 (sedentary) and 1.9 (very active). The calculator above does both steps automatically and shows the result in calories and kilojoules.
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest, keeping your organs running. TDEE is your entire daily burn — BMR plus movement, exercise and digestion. TDEE is always higher than BMR, and it is the figure you use to set calorie targets.
Which activity level should I choose?
Be honest and slightly conservative. If you have a desk job and exercise a few times a week, "lightly" or "moderately active" usually fits better than "very active". Overestimating activity is the most common mistake and inflates your calorie target.
How many calories should I eat to lose weight?
A modest deficit below your TDEE, such as 250 to 500 calories a day, is commonly used for gradual loss, though the actual rate varies. Very low intakes are hard to sustain and should be supervised by a doctor or accredited practising dietitian.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by around 5 kg, your activity level shifts, or progress stalls for a few weeks. As you lose or gain weight your TDEE changes, so updating it keeps your calorie target accurate.
Is a TDEE calculator accurate?
It gives an estimate, not an exact figure, because metabolism varies between people. Use it as a starting point, track your weight for two to three weeks, and adjust your intake based on the real trend rather than the number alone.