TDEE Calculator
Your TDEE is the total number of calories you burn in a day — the single most important number for planning any diet. Calculate it from your BMR and activity level in seconds.
Your details
How your TDEE is built
BMR vs TDEE
TDEE stands for Total Daily Energy Expenditure — the complete count of calories your body uses in 24 hours, including rest, digestion, daily movement, and exercise. This calculator finds it by first estimating your BMR with the Mifflin–St Jeor equation, then multiplying by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). The diagram shows exactly how those two pieces combine into your total.
What is TDEE and why does it matter?
Your TDEE is made up of four parts: your BMR (energy at rest), the calories burned digesting food, the calories from planned exercise, and the calories from everyday non-exercise movement like walking and fidgeting. Added together, they give the number that keeps your weight stable — which is why every diet goal is defined relative to your TDEE.
Eat below your TDEE and you lose weight; eat at it and you maintain; eat above it and you gain. Getting this number right is the difference between a plan that works and one that stalls.
Choosing the right activity level
The activity multiplier has a big effect on your result, so choose honestly. 'Sedentary' fits desk workers who barely exercise; 'moderate' suits people training three to five days a week; 'extra active' is for those with physical jobs on top of hard training. When in doubt, pick the lower option — it's easier to add calories later than to discover you've been overeating.
The Energy Flow diagram and the BMR-vs-TDEE bar both update instantly as you change your activity, so you can see precisely how much your daily movement adds to your baseline.
Frequently Asked Questions
A TDEE calculator estimates your Total Daily Energy Expenditure — the total calories you burn in a day — by calculating your BMR and multiplying it by an activity factor based on how active you are.
TDEE = BMR × activity factor. The activity factors range from 1.2 for sedentary people to 1.9 for those who are extremely active. This calculator uses the Mifflin–St Jeor equation for BMR.
Yes. Your TDEE is your maintenance level — the number of calories that keeps your weight the same. Eat below it to lose weight and above it to gain.
It gives a reliable estimate for most people, but individual metabolism, muscle mass, and daily movement vary. Use it as a starting point and adjust based on how your weight responds over two to three weeks.
Absolutely. Find your TDEE, then subtract a deficit — around 500 calories for roughly a pound of loss per week. Our calorie deficit calculator does this automatically.
These results are estimates for general educational purposes only and are not medical or nutritional advice. Individual needs vary. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you are pregnant, breastfeeding, under 18, or have a medical condition.