Health

TDEE Calculator

Calculate your Total Daily Energy Expenditure to find out exactly how many calories you need each day.

Enter your details above to calculate your TDEE.

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TDEE Formula

TDEE = BMR × Activity Multiplier

Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extra active 1.9

What is Total Daily Energy Expenditure?

TDEE is the gold-standard metric for understanding your calorie needs. Unlike BMR, which only accounts for resting metabolism, TDEE factors in all forms of energy use throughout the day — exercise, non-exercise activity (like walking and fidgeting), the thermic effect of food, and sleep.

It is the foundational number for any dietary goal. Whether you want to lose fat, gain muscle, or simply maintain your current weight, knowing your TDEE lets you set a precise calorie target that puts you in control of your results.

Frequently asked questions

What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your Basal Metabolic Rate plus all physical activity. It represents your maintenance calorie level — eating at TDEE means your weight stays the same.
How is TDEE calculated?
TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier that corresponds to how active you are during the day. The activity multipliers range from 1.2 (sedentary) to 1.9 (extra active), based on the Harris-Benedict activity scale.
How do I use TDEE to lose weight?
To lose weight, eat fewer calories than your TDEE — this is called a calorie deficit. A deficit of 500 kcal/day below your TDEE typically produces about 1 lb of fat loss per week. Larger deficits speed up loss but can cause muscle breakdown and metabolic adaptation.
Which activity level should I choose?
Choose the level that honestly reflects your typical week, not your best or worst week. Sedentary means a desk job with minimal walking. Lightly active means a few gym sessions per week. Moderately active means daily exercise. Most people overestimate their activity level, which leads to eating too many calories.
Does TDEE stay constant?
No. TDEE adapts over time in response to sustained calorie restriction (metabolic adaptation), weight changes, aging, and shifts in muscle mass. Recalculate your TDEE every 4–6 weeks or whenever your body weight changes by 5 lbs or more.
Is TDEE the same as maintenance calories?
Yes, TDEE and maintenance calories refer to the same thing — the number of calories that keeps your weight stable over time. Eating above TDEE leads to weight gain, while eating below leads to weight loss.

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