🔥 TDEE Calculator

See your Total Daily Energy Expenditure at every activity level, side by side.

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🔥 TDEE Calculator

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Related Guide
TDEE, BMR, and Calories: How They're Actually Related
Why formula-based estimates need to be adjusted using your own results.
Read Article →

What is the TDEE Calculator?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — your BMR (Basal Metabolic Rate, calculated here with the Mifflin-St Jeor formula from your age, sex, height, and weight) plus the energy used for movement, exercise, and digestion. This calculator shows your BMR alongside TDEE at all five activity levels side by side, from sedentary to very active.

How to Use It

Enter your age, sex, height, and weight in metric or imperial units and calculate. Instead of forcing you to pick one activity level up front, the results table shows your estimated daily calorie burn at every level at once, so you can compare and pick the row that best matches your actual routine.

When to Use It

Use it when setting a calorie target for weight loss, maintenance, or muscle gain — eating below your TDEE creates a deficit, eating above it a surplus, and eating at it maintains your current weight. It's also useful for sanity-checking whether a diet plan's calorie target is realistic for your body and activity level.

Who Benefits

Anyone tracking calories for weight management, athletes and gym-goers planning a bulk or cut, and people just starting a fitness routine who need a evidence-based starting point rather than a guess all benefit. Formula-based estimates can be off by 15–20% for a given individual, so use the result as a starting point and adjust based on your actual weight trend over a few weeks. Consult a healthcare provider or registered dietitian before making significant dietary changes.

🔗 Related Calculators

Calorie Calculator BMR Calculator Macro Calculator BMI Calculator Body Fat Calculator Ideal Weight Calculator

Frequently Asked Questions

BMR is the energy your body burns at complete rest, just to stay alive. TDEE adds everything else on top — walking, exercising, fidgeting, even digesting food — so TDEE is always higher than BMR unless you're lying perfectly still all day.
Be honest rather than aspirational — "moderate" assumes structured exercise 3–5 days a week on top of a normal day, not just an intention to start. Most people with a desk job and occasional workouts fall into Light or Moderate, not Active. This calculator shows all five levels at once so you can compare instead of guessing.
Formula-based estimates like the Mifflin-St Jeor equation used here can be off by 15–20% for any individual, since they can't account for genetics, muscle mass, or metabolic adaptation. Use the number as a starting point, then adjust up or down based on your actual weight trend over 2–4 weeks.