TDEE Calculator
Multiplies your BMR by an activity factor to estimate the total calories you burn each day. Use it to set accurate calorie targets for weight loss, maintenance, or muscle gain.
About this calculator
Total Daily Energy Expenditure (TDEE) represents all the calories your body burns in a 24-hour period, including rest, digestion, and physical activity. It is calculated with a simple formula: TDEE = BMR × Activity Multiplier. Common activity multipliers are: Sedentary (desk job, no exercise) = 1.2; Lightly active (1–3 days/week) = 1.375; Moderately active (3–5 days/week) = 1.55; Very active (6–7 days/week) = 1.725; Extra active (physical job + exercise) = 1.9. These multipliers, derived from the Harris-Benedict and Mifflin-St Jeor research, capture the energy cost of movement beyond basal functions. TDEE is your maintenance calorie level — eating at this number keeps your weight stable. Eating below it creates a deficit for fat loss; eating above it supports muscle growth.
How to use
Suppose your BMR is 1,830 calories and you exercise moderately 4 days per week, giving an activity multiplier of 1.55. Apply the formula: TDEE = 1,830 × 1.55 = 2,836.5 calories/day. This means you burn approximately 2,837 calories daily. To lose weight, you would eat below this number; to gain muscle, above it. For example, a 500-calorie daily deficit (eating 2,337 calories) would target roughly 0.5 kg of fat loss per week.
Frequently asked questions
What activity level should I choose for the TDEE calculator?
Choose the level that honestly reflects your weekly movement, not just your gym sessions. Sedentary means a desk job with little to no exercise; lightly active means casual walking or 1–3 light workouts per week; moderately active means structured exercise 3–5 days per week; very active means hard training almost daily. Most people overestimate their activity level, which leads to overeating, so when in doubt, select one level lower than you think and adjust based on real-world results.
How is TDEE different from BMR?
BMR is the calories your body burns at complete rest — the energy cost of simply being alive. TDEE builds on BMR by adding the calories burned through all daily movement, from exercise to walking to digestion (the thermic effect of food). In practical terms, TDEE is always higher than BMR, typically by 20–90% depending on how active you are. BMR is a theoretical baseline; TDEE is the actionable number you use to plan your diet.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your BMR changes — due to weight loss, weight gain, or age — or whenever your activity level shifts significantly, such as starting a new job or training programme. It is good practice to review it every 4–6 weeks during an active diet or bulk. As you lose weight, your TDEE decreases, so failing to update it can cause a fat-loss plateau even when you believe you are still in a deficit.