Fitness & Performance
TDEE Calculator
TDEE is the real number that matters: everything you burn in a day. Cut 20% below it to lose, add 10–15% to build.
TDEE (total daily energy expenditure) is the total calories you burn per day, calculated by multiplying your BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active). It's the baseline for weight goals. Use the result as a training benchmark — retest under the same conditions to track progress.
Maintenance = TDEE.
Lose: −15–20% of TDEE.
Gain: +10–15% of TDEE.
Calculate Your TDEE
Your TDEE
What Is TDEE?
Total daily energy expenditure (TDEE) is everything you burn in 24 hours: basal metabolism plus digestion plus physical activity.
TDEE is the anchor for nutrition planning: eat at it to maintain, 15–20% below to lose fat, and 10–15% above to gain muscle with minimal fat.
How It Is Calculated
TDEE = BMR × activity factor (1.2 – 1.9)
BMR (Mifflin-St Jeor) = 10W + 6.25H − 5A + 5 / −161
Example: Example: BMR 1,725 × 1.55 (moderate) → TDEE ≈ 2,674 kcal/day
Activity multipliers
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | 1–3 sessions/week |
| Moderate | 1.55 | 3–5 sessions/week |
| Active | 1.725 | 6–7 sessions/week |
| Very active | 1.9 | Hard daily training + physical work |
Limitations
- Activity factors are self-estimated, most people overestimate.
- Trackers and formula TDEE can differ by ±10%.
- Adjust based on real results: the scale trend beats any calculator.
Sources & Review
References used for this calculator’s formulas and thresholds:
TDEE FAQ
How many calories should I eat to lose weight?
Start at TDEE − 15–20%. A 500 kcal daily deficit gives roughly 0.5 kg of fat loss per week for most people.
What is the difference between BMR and TDEE?
BMR is your resting burn; TDEE adds activity and digestion on top. TDEE is the number you eat against.
How do I know my real activity factor?
Count actual training days and daily steps. Desk job + 3 gym sessions is usually 1.375–1.55, not higher.
When should I recalculate my TDEE?
Every 4–6 weeks, or whenever your weight changes by more than 2–3 kg, a smaller body burns fewer calories.
A note before you begin: this tool offers educational estimates only. It cannot replace advice from a qualified professional.