TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, combining your Basal Metabolic Rate with the calories burned through daily activity and exercise. It is the number most people actually need to plan their nutrition around.
Fill in the form and select Calculate to see your result here.
What is TDEE?
TDEE combines your BMR with an activity multiplier that reflects how much you move throughout the day, including both structured exercise and everyday activity (walking, standing, chores). It gives a realistic picture of your true daily calorie burn.
TDEE Formula
TDEE is calculated by taking your BMR (via the Mifflin-St Jeor equation) and multiplying it by an activity factor that ranges from 1.2 (sedentary) to 1.9 (very active).
TDEE = BMR × Activity Multiplier
TDEE Example
A 25-year-old male, 170 cm, 70 kg, with a BMR of ~1642 calories, who exercises moderately (multiplier 1.55), has a TDEE of 1642 × 1.55 ≈ 2545 calories/day.
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (exercise 1-3 days/week) | 1.375 |
| Moderate (exercise 3-5 days/week) | 1.55 |
| Active (exercise 6-7 days/week) | 1.725 |
| Very Active (hard exercise + physical job) | 1.9 |
How to Use This Calculator
- Enter your gender, age, height and weight.
- Choose the activity level that best matches your typical week.
- Select "Calculate" to see your TDEE and suggested calorie ranges for weight loss, maintenance and weight gain.
Limitations
- TDEE is an estimate — actual daily burn varies with sleep, stress, illness and non-exercise movement (NEAT), which are hard to measure precisely.
- Activity level is self-reported and easy to over- or under-estimate; when in doubt, choose the lower option and adjust based on real-world results over 2-3 weeks.
- This is not personalized medical or dietary advice.