TDEE Calculator
Estimate your total daily energy expenditure (TDEE) from your BMR and activity level, with a table of calories for every activity level. Metric or imperial.
Results
Calories by activity level
| Activity level | Multiplier | kcal |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | 2,136 |
| Lightly active (1–3 days/week) | 1.375 | 2,448 |
| Moderately active (3–5 days/week) | 1.55 | 2,759 |
| Very active (hard exercise 6–7 days/week) | 1.725 | 3,071 |
| Extra active (physical job + training) | 1.9 | 3,382 |
- TDEE = BMR × activity multiplier (1.2 – 1.9).
What is TDEE Calculator?
Estimates how many calories you burn in a typical day including activity (TDEE) by multiplying your basal metabolic rate by an activity factor. It also shows TDEE for every activity level and per week.
How to use TDEE Calculator
- Choose units and enter Sex, Age, Weight and Height.
- Choose the BMR Formula and your Activity level.
- Read your TDEE, the multiplier used and the table for other activity levels.
Example
Male, 30 years, 80 kg, 180 cm, moderately active
TDEE 2,759 kcal/day (19,313 kcal per week); BMR 1,780 kcal × 1.55
When to use TDEE Calculator
Use it to set maintenance calories or as the input for the Macro Calculator. Activity multipliers are broad averages; most people overestimate their activity, so choose the lower level when unsure.
How TDEE Calculator works
TDEE = BMR × activity multiplier. BMR comes from Mifflin-St Jeor by default (or revised Harris-Benedict or Katch-McArdle). The multipliers are 1.2 (sedentary), 1.375 (light, 1–3 days/week), 1.55 (moderate, 3–5 days), 1.725 (very active, 6–7 days) and 1.9 (physical job plus training).
Common Use Cases
- Finding maintenance calories
- Choosing a calorie target for a diet
- Comparing training days and rest days
- Feeding the Macro Calculator
FAQs
TDEE or BMR – which should I eat?
TDEE is what you burn including activity, so eating at TDEE maintains your weight. Eating only your BMR is a large deficit.
Which activity level should I choose?
Count structured exercise days per week. If you have a desk job and train 3 times a week, choose light or moderate.
Does TDEE change when I lose weight?
Yes. Recalculate after significant weight changes.