TDEE Calculator
Total daily energy expenditure: calories you burn a day
Your TDEE
TDEE at every activity level
| Activity | Calories a day |
|---|---|
| Sedentary: little or no exercise | 1,940 kcal |
| Light: exercise 1–3 days a week | 2,220 kcal |
| Moderate: exercise 3–5 days a week | 2,510 kcal |
| Active: exercise 6–7 days a week | 2,790 kcal |
| Very active: hard exercise or a physical job | 3,070 kcal |
- 1Enter your detailsSex, age, weight and height
- 2Pick your activityBe honest: most people overestimate
- 3See your TDEEAnd how it changes with activity
How is TDEE calculated?
TDEE is your basal metabolic rate (BMR, from the Mifflin–St Jeor equation) multiplied by an activity factor that covers daily movement and exercise:
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
TDEE = BMR × activity factor (1.2 to 1.9)
Using your TDEE
Eating about your TDEE keeps your weight steady. Eating 300–500 kcal less loses weight gradually; eating 250–300 kcal more supports muscle gain. Our Calorie Calculator turns this into targets for each goal.
Choosing an activity level
Count structured exercise and daily movement. A desk job with three gym sessions a week is usually “light” or “moderate”, not “active”. If unsure, pick the lower level and adjust after a few weeks.
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Frequently asked questions
What is TDEE?
Total daily energy expenditure: every calorie you burn in a day, including resting metabolism, digesting food, daily movement and exercise.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything you do on top, so it's always higher, usually 1.2 to 1.9 times your BMR.
How accurate is a TDEE calculator?
Most people land within about 10% of the estimate. Weigh yourself regularly for 2–3 weeks; if your weight is steady, you're eating at your real TDEE.
Sources
Last reviewed: October 2026