TDEE Calculator UK
Free TDEE calculator (Total Daily Energy Expenditure). Calculate how many calories you burn per day based on your age, weight, height and activity level....
Last updated: February 2026
TDEE Calculator - Total Daily Energy Expenditure
Free, accurate, instant results. Updated for 2025. No signup required.
Frequently Asked Questions
How accurate is this calculator?
This calculator uses industry-standard formulas and is updated for 2025 UK data. Results are estimates for general guidance.
Is this calculator free?
Yes! Completely free with no signup, no ads, and unlimited calculations.
Can I use this on mobile?
Absolutely! This calculator works perfectly on phones, tablets, and desktops.
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Complete TDEE Calculator Guide 2025
Understanding your Total Daily Energy Expenditure (TDEE) is the cornerstone of successful weight management, whether you're looking to lose fat, build muscle, or maintain your current weight. Our free TDEE calculator uses scientifically validated formulas to calculate exactly how many calories your body burns each day based on your personal statistics and activity level.
Why TDEE Matters for Your Fitness Goals
- Weight Loss: Eat 10-20% below your TDEE to create a sustainable calorie deficit
- Muscle Gain: Eat 5-15% above your TDEE to support muscle growth while minimizing fat gain
- Maintenance: Match your TDEE to maintain your current weight
- Body Recomposition: Eat at or slightly below TDEE while prioritizing protein and strength training
Understanding TDEE vs BMR: The Complete Breakdown
BMR (Basal Metabolic Rate)
Definition: The number of calories your body burns at complete rest just to keep you alive (breathing, circulating blood, regulating temperature, cell production).
Represents: 60-75% of your total daily calorie burn
Example: A 30-year-old woman (65kg, 165cm) has a BMR of approximately 1,400 calories/day
TDEE (Total Daily Energy Expenditure)
Definition: Your BMR multiplied by your activity level - the total calories you burn in a day including all movement and exercise.
Represents: 100% of your calorie burn
Example: Same woman with moderate activity (gym 3-5x/week): TDEE = 2,170 calories/day
Common Mistake: Many people confuse BMR with TDEE and eat too few calories, slowing their metabolism. Always use TDEE (not BMR) to set your calorie targets!
Activity Level Multipliers: Choose Accurately
Your activity level multiplier is critical for accuracy. Here's how to choose the right one:
| Activity Level | Multiplier | Description | Real Examples |
|---|---|---|---|
| Sedentary | × 1.2 | Little or no exercise, desk job | Office worker, drives to work, <3,000 steps/day |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week | Desk job but gym 1-3x/week, 5,000-7,000 steps/day |
| Moderately Active | × 1.55 | Moderate exercise 3-5 days/week | Gym 3-5x/week (45-60 min), 7,000-10,000 steps/day |
| Very Active | × 1.725 | Hard exercise 6-7 days/week | Intense training 6-7x/week, active job, >10,000 steps/day |
| Extra Active | × 1.9 | Very hard exercise & physical job | Professional athlete, construction worker who trains, 2x/day workouts |
Pro Tip: Most people overestimate their activity level. If unsure, choose the lower level and adjust after 2-3 weeks based on actual weight change. Going to the gym 3x/week doesn't necessarily mean "Very Active" if you have a desk job!
Real TDEE Examples: See Yourself Here
Example 1: Sarah - Office Worker Wanting to Lose Weight
Profile
- Age: 32 years
- Gender: Female
- Weight: 75 kg (165 lbs)
- Height: 168 cm (5'6")
- Activity: Lightly Active (gym 2x/week, desk job)
Calculations
- BMR: 1,522 calories/day
- TDEE: 2,093 calories/day (BMR × 1.375)
- For Weight Loss (-20%): 1,674 cal/day
- Expected Loss: 0.5 kg/week (sustainable)
Sample Daily Macros (1,674 calories)
125g
Protein (30%)
167g
Carbs (40%)
56g
Fat (30%)
Example 2: James - Building Muscle (Lean Bulk)
Profile
- Age: 28 years
- Gender: Male
- Weight: 80 kg (176 lbs)
- Height: 180 cm (5'11")
- Activity: Very Active (gym 5x/week, walks daily)
Calculations
- BMR: 1,850 calories/day
- TDEE: 3,191 calories/day (BMR × 1.725)
- For Lean Bulk (+10%): 3,510 cal/day
- Expected Gain: 0.25-0.5 kg/week (mostly muscle)
Sample Daily Macros (3,510 calories)
175g
Protein (2g/kg)
439g
Carbs (50%)
97g
Fat (25%)
Example 3: Emma - Marathon Training & Weight Maintenance
Profile
- Age: 35 years
- Gender: Female
- Weight: 62 kg (137 lbs)
- Height: 172 cm (5'8")
- Activity: Extra Active (running 6x/week, 60+ km/week)
Calculations
- BMR: 1,391 calories/day
- TDEE: 2,643 calories/day (BMR × 1.9)
- For Maintenance: 2,643 cal/day
- Training Days: +300-500 cal for long runs
Sample Daily Macros (2,643 calories)
99g
Protein (1.6g/kg)
363g
Carbs (55% - endurance)
66g
Fat (22.5%)
Macro Breakdown: How to Split Your Calories
Once you know your TDEE, the next step is dividing those calories into macronutrients (protein, carbs, fat). Here's how:
Protein
4 calories/gram
Recommendations:
- Weight Loss: 1.6-2.2g per kg body weight (30-35% calories)
- Muscle Gain: 1.6-2.4g per kg (25-30%)
- Maintenance: 1.4-1.8g per kg (20-25%)
Why: Preserves muscle during fat loss, builds muscle during surplus, highest satiety
Carbohydrates
4 calories/gram
Recommendations:
- Weight Loss: 35-45% of calories (moderate carb)
- Muscle Gain: 45-55% (fuel workouts)
- Endurance: 55-65% (runners, cyclists)
Why: Primary energy source, fuels intense workouts, supports recovery
Fats
9 calories/gram
Recommendations:
- Weight Loss: 20-30% of calories
- Muscle Gain: 20-30%
- Minimum: Never below 0.8g per kg (hormone health)
Why: Essential for hormone production, vitamin absorption, brain health
Simple Macro Calculation Example
Let's say your TDEE is 2,200 calories/day and you want to lose weight at 1,760 calories/day (20% deficit):
| 1. Protein first (30%): | 1,760 × 0.30 = 528 cal ÷ 4 = 132g protein |
| 2. Fat (25%): | 1,760 × 0.25 = 440 cal ÷ 9 = 49g fat |
| 3. Carbs (remaining 45%): | 1,760 × 0.45 = 792 cal ÷ 4 = 198g carbs |
Weight Loss & Gain: Sustainable Strategies
Sustainable Fat Loss
Calorie Deficit Recommendations:
- Aggressive (20-25%): 0.75-1% body weight/week - best for those with 15+ kg to lose
- Moderate (15-20%): 0.5-0.75% body weight/week - best for most people
- Conservative (10-15%): 0.25-0.5% body weight/week - best when close to goal or preserving performance
Example: 75kg person losing 0.5kg/week
- TDEE: 2,200 calories/day
- Deficit needed: 3,500 cal/week (500 cal/day)
- Target intake: 1,700 cal/day
- Lose 0.5kg × 52 weeks = 26kg/year potential
Warning: Don't go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision. Too aggressive = muscle loss + metabolic slowdown!
Lean Muscle Gain
Calorie Surplus Recommendations:
- Lean Bulk (5-10%): 0.25-0.5% body weight/week - minimizes fat gain, slower but cleaner
- Moderate Bulk (10-15%): 0.5-0.75% body weight/week - balanced approach
- Aggressive Bulk (15-20%): 0.75-1% body weight/week - faster muscle but more fat gained
Example: 70kg lifter gaining 0.25kg/week (lean)
- TDEE: 2,500 calories/day
- Surplus needed: 1,750 cal/week (250 cal/day)
- Target intake: 2,750 cal/day
- Gain 0.25kg × 52 weeks = 13kg/year (mostly muscle with proper training)
Pro Tip: Natural lifters can gain ~0.25kg muscle per week as beginners, slowing to 0.1kg/week as advanced. Don't bulk too aggressively or you'll just gain fat!
Body Recomposition (Lose Fat + Gain Muscle Simultaneously)
Who can recomp successfully: Beginners to lifting, returning after layoff, or overfat individuals
- Calories: Eat at TDEE or 5-10% below
- Protein: High (2-2.4g per kg body weight)
- Training: Progressive resistance training 3-5x/week
- Progress: Slower than pure cutting/bulking but you improve both metrics
- Realistic expectation: Lose 0.25-0.5kg fat/week while gaining 0.1-0.25kg muscle/week
7 Common TDEE Mistakes (And How to Avoid Them)
Mistake #1: Overestimating Activity Level
Problem: Going to the gym 3x/week doesn't make you "Very Active" if you sit at a desk the rest of the time. Solution: Be honest. Most people are Lightly or Moderately Active. Track steps - sedentary is <5,000, lightly active is 5,000-7,500, moderate is 7,500-10,000.
Mistake #2: Not Adjusting as You Lose Weight
Problem: Your TDEE decreases as you lose weight - a smaller body burns fewer calories. Solution: Recalculate your TDEE every 5kg of weight loss and adjust your intake accordingly.
Mistake #3: Eating at BMR Instead of TDEE
Problem: Your BMR is 1,500 but you're eating 1,500 despite being active - too aggressive! Solution: Base your calorie targets on TDEE, not BMR. Create deficits from TDEE (e.g., TDEE 2,200 → eat 1,760 for -20%).
Mistake #4: Not Tracking Intake Accurately
Problem: "I'm eating 1,800 calories but not losing weight!" - likely eating 2,200+ due to inaccurate tracking. Solution: Use a food scale, track everything including oils/condiments, don't forget weekend calories.
Mistake #5: Creating Too Large a Deficit
Problem: TDEE is 2,500 but eating 1,200 calories (48% deficit!) leads to muscle loss, metabolic adaptation, hunger. Solution: Stick to 15-25% deficits. Losing 0.5-1% body weight per week is optimal.
Mistake #6: Expecting Perfect Linearity
Problem: "I should lose 0.5kg/week but I've been the same weight for 5 days!" - water retention, hormones, digestion cause daily fluctuations. Solution: Track weekly averages and monthly trends. Use apps like Happy Scale or Libra to smooth fluctuations.
Mistake #7: Forgetting About NEAT
Problem: Non-Exercise Activity Thermogenesis (fidgeting, walking, standing) can be 300-500 calories but isn't "exercise". Solution: Increase daily movement - park farther, take stairs, walk while on calls. NEAT can make or break results.
Expert-Backed Calculations
Written by UKCalculator.com
Reviewed by: UK Calculator, Founder & Developer - UKCalculator.com
Credentials: Founder & Developer of UKCalculator.com
Certifications: UKSCA Accredited, SENr Registered, BASES Accredited Sport Scientist
Last updated:
Calculation Methodology & Sources
Our TDEE calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate formula for modern populations (validated in peer-reviewed studies 2016-2024).
Official UK Health Sources:
- NHS Guidance: NHS Healthy Weight Guidelines
- British Nutrition Foundation: Energy requirements and macronutrient recommendations
- UKSCA Standards: Evidence-based nutrition for athletes and active individuals
- Sport England: Physical activity guidelines and metabolic calculations
Peer-Reviewed Research:
- Mifflin MD, et al. (1990) "A new predictive equation for resting energy expenditure" - American Journal of Clinical Nutrition
- Thomas DM, et al. (2013) "Time to correctly predict the amount of weight loss" - Journal of the Academy of Nutrition and Dietetics
- Helms ER, et al. (2014) "Evidence-based recommendations for natural bodybuilding contest preparation" - Journal of the International Society of Sports Nutrition
Complete Your Health Picture
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Expert Reviewed — This calculator is reviewed by our team of financial experts and updated regularly with the latest UK tax rates and regulations. Last verified: February 2026.
Pro Tips for Accurate Results
- Double-check your input values before calculating
- Use the correct unit format (metric or imperial)
- For complex calculations, break them into smaller steps
- Bookmark this page for quick future access
Understanding Your Results
Our Tdee Calculator provides:
- Instant calculations - Results appear immediately
- Accurate formulas - Based on official UK standards
- Clear explanations - Understand how results are derived
- 2025/26 updated - Using current rates and regulations
Common Questions
Is this calculator free?
Yes, all our calculators are 100% free to use with no registration required.
Are the results accurate?
Our calculators use verified formulas and are regularly updated for accuracy.
Can I use this on mobile?
Yes, all calculators are fully responsive and work on any device.
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