TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your BMR plus all physical activity, digestion, and daily tasks.

How to Use This Calculator

Enter your stats (age, gender, weight, height) and select your activity level. The calculator multiplies your BMR by an activity multiplier to estimate your TDEE.

Activity Multipliers

• Sedentary: BMR × 1.2 (little or no exercise)
• Light: BMR × 1.375 (light exercise 1-3 days/week)
• Moderate: BMR × 1.55 (moderate exercise 3-5 days/week)
• Active: BMR × 1.725 (hard exercise 6-7 days/week)
• Very Active: BMR × 1.9 (very hard exercise, physical job)

Using TDEE for Goals

To maintain weight: Eat at TDEE. To lose weight: Eat at TDEE minus 250-500 calories. To gain weight: Eat at TDEE plus 250-500 calories.

FAQ

How accurate is TDEE?
TDEE is an estimate. Track your weight over 2-3 weeks and adjust calories accordingly.