TDEE Calculator
Free TDEE calculator: your total daily energy expenditure from age, sex, weight, height and activity, with calories for each activity level and your BMR.
Calories by activity level
| Activity level | Multiplier | kcal/day |
|---|---|---|
| Sedentary — little or no exercise | ||
| Lightly active — 1 to 3 days a week | ||
| Moderately active — 3 to 5 days a week | ||
| Active — 6 to 7 days a week | ||
| Very active — hard exercise or a physical job |
What it does
TDEE (total daily energy expenditure) is how many calories you burn in a day: your basal metabolic rate, the energy to keep the body running at rest, multiplied by a factor for your activity. Eating about your TDEE keeps your weight stable; eating about 500 kcal less a day loses roughly half a kilogram (one pound) a week.
How to use it
- Choose metric or imperial units and enter your sex, age, weight and height.
- Pick the activity level of a normal week. If you know your body fat percentage, add it for a more precise result.
- Read your TDEE and compare it with the other activity levels in the table.
The arithmetic runs in your browser. Nothing you type is sent anywhere and nothing is stored, so you can use these with real numbers.
Frequently asked questions
What is the difference between TDEE and BMR?
The BMR is what you burn lying still all day. The TDEE adds everything else: walking, working, exercise and digesting food. For most people the TDEE is 1.2 to 1.9 times the BMR.
How accurate is the TDEE?
It is an estimate. The equations come within about 10% for most people, and the activity level is the biggest source of error. Track your weight for two or three weeks and adjust: if it does not move, that intake is your real TDEE.
Which activity level should I choose?
Choose by your typical week, not your best one. An office job with three gym sessions a week is usually "lightly" or "moderately active". People tend to overestimate their activity, so when in doubt pick the lower level.
Is this medical advice?
No. It is a general estimate for healthy adults. If you are pregnant, ill, under 18 or planning a large change in diet, talk to a doctor or a dietitian.
🫀 BMR Calculator
🥗 Macro Calculator
📏 Body Fat Calculator
🍎 Calorie Calculator
Wikipedia — Basal metabolic rate
Wikipedia — Harris–Benedict equation
Wikipedia — Physical activity level