TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day including activity.
- BMR (resting)1,676 kcal/day
- TDEE (with activity)2,598 kcal/day
Activity adds about 922 kcal/day on top of your resting burn.
- BMR1,676 kcal/day
TDEE is your total daily burn including activity — eat close to this number to maintain your current weight, below it to lose, above it to gain.
ƒShow your work
TDEE = BMR × activity factor
- 1BMR = 1,676 kcal/day (calories burned at rest)
- 2TDEE = 1,676 × 1.55 (activity factor) = 2,598 kcal/day
About the TDEE Calculator
Total Daily Energy Expenditure is an estimate of every calorie you burn in a day — not just lying still, but also digesting food, walking around, and any deliberate exercise on top. It starts from your BMR and multiplies it by an activity factor, so it's only as good as the activity level you honestly select; most people, when they're being generous with themselves, pick a category more active than their real week looks like.
TDEE is the number diet planning actually revolves around: eat close to it and your weight holds roughly steady, eat under it and you lose, eat over it and you gain. It's the figure people check before setting up a cut, a bulk, or just to understand what "maintenance" means for their own body rather than a generic guideline.
Nothing you enter here is uploaded or stored anywhere — the calculation runs right in your browser, so you can check your numbers without signing up for another fitness app.
How it’s calculated
TDEE = BMR × activity factor, where the activity factor is a multiplier ranging from about 1.2 (sedentary, little to no exercise) up to 1.9 (very hard physical training or a physically demanding job). Each step up the scale assumes progressively more calories burned through movement layered on top of your resting metabolism.
These multipliers are broad averages, not a precise measurement of your actual movement — two people who both call themselves "moderately active" can have real activity levels, and therefore real TDEEs, that differ by several hundred calories. Treat the output as a starting estimate and adjust it based on how your weight actually trends over a few weeks at a given intake.
Frequently asked questions
What is TDEE and why does it matter?
TDEE is your Total Daily Energy Expenditure — the full number of calories you burn in a day, including rest, digestion and activity. It's the number to compare your food intake against if you want to lose, gain or maintain weight.
How do I know which activity level to pick?
Be honest, not aspirational — "lightly active" usually fits someone with a desk job who exercises a few times a week, while "sedentary" fits little to no structured exercise at all. Most people overestimate their own activity level, which inflates the resulting TDEE.
Why does my TDEE seem different from what a fitness app calculated?
Different apps use different BMR formulas and slightly different activity multipliers, so small differences between tools are normal. What matters more than matching another app exactly is watching whether your real weight trend matches the direction your chosen TDEE predicts.
Does TDEE change over time?
Yes — it shifts as your weight, muscle mass, age and activity level change, so a number calculated a year ago may no longer be accurate today. It's worth recalculating every few months or after a significant change in weight or routine.
Should I eat exactly at my TDEE?
Only if your goal is to maintain your current weight. To lose weight you'd eat below TDEE, and to gain you'd eat above it — the Calorie Calculator applies a standard deficit or surplus to this same TDEE number automatically.
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