Estimates only, based on the Mifflin-St Jeor equation. Not medical advice. Adults only.
About this tool
TDEE stands for total daily energy expenditure, the total calories your body burns in a day including rest, daily movement, exercise and digesting food. This calculator estimates your TDEE from your size and activity level, and also shows what it would be at each activity level so you can see how much your routine changes the figure. It runs in your browser and nothing is stored.
How to use it
Fill in your details and pick the activity level that matches a normal week. The big number is your estimated TDEE, which is roughly the calories you can eat to stay at the same weight. The list underneath shows TDEE at every activity level. If you are unsure between two levels, choose the lower one and adjust based on how your weight changes over a few weeks.
What makes up TDEE
Most of your daily burn, usually 60% to 70%, is basal metabolic rate (BMR). The rest comes from the thermic effect of food (digestion, around 10%), everyday movement such as walking and fidgeting, and intentional exercise. This is why a person with a desk job who trains for an hour can still land at a moderate level: exercise alone is often a smaller piece than people expect.
TDEE by activity level
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise, desk job) | BMR x 1.2 |
| Lightly active (light exercise 1-3 days a week) | BMR x 1.375 |
| Moderately active (moderate exercise 3-5 days a week) | BMR x 1.55 |
| Very active (hard exercise 6-7 days a week) | BMR x 1.725 |
| Extra active (hard training or a physical job) | BMR x 1.9 |
For example, a 30-year-old man who is 180 cm and 80 kg has a BMR of about 1,780. His TDEE is about 2,136 if sedentary, 2,759 if moderately active and 3,382 if extra active. The gap between the levels is large, so choosing honestly matters.
Using TDEE for a goal
To lose weight, eat below your TDEE. To gain, eat above it. To maintain, eat close to it. A common approach is to subtract 10% to 20% for fat loss or add 5% to 10% for a lean gain. For a day-by-day deficit and a time estimate, see the calorie deficit calculator.
Important limits of any calorie calculator
These numbers are estimates. The equation is based on averages, and real needs differ by muscle mass, genetics, medications and health conditions. Use the result as a starting point, track your weight over two to three weeks, and adjust. Do not eat below the minimum shown without medical supervision, and speak to a doctor or registered dietitian before making big changes, especially if you are pregnant, breastfeeding, under 18, or managing a health condition. This tool is for adults.
Things to watch out for
TDEE is not fixed. It rises when you gain weight or muscle and falls when you lose weight, so a target that worked at the start will drift. Fitness trackers often overestimate calories burned, and the activity factors are broad. Review your estimate after the first two to three weeks using your actual weight trend.
Frequently asked questions
TDEE is total daily energy expenditure: the total number of calories you burn in a day, including rest, daily movement and exercise.
BMR is the energy your body uses at rest. TDEE is BMR plus everything else you do, so it is always higher. TDEE equals BMR multiplied by an activity factor.
Eating at your TDEE maintains your weight. Eat below it to lose weight and above it to gain, and adjust after watching your weight for a few weeks.