TDEE Calculator
Calculate your Total Daily Energy Expenditure and see calorie needs across all activity levels.
Activity Breakdown
| Activity Level | Multiplier | TDEE (calories/day) |
|---|---|---|
| Sedentary | 1.2 | -- |
| Lightly active | 1.375 | -- |
| Moderately active | 1.55 | -- |
| Very active | 1.725 | -- |
| Super active | 1.9 | -- |
What is TDEE Calculator?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus the energy used for physical activity, digestion, and daily movement. Knowing your TDEE is essential for creating effective nutrition and fitness plans.
This calculator first determines your BMR using the Mifflin-St Jeor formula, then applies standard activity multipliers to show how many calories you need at different lifestyle levels. Whether you are sedentary or highly active, you will see a clear breakdown of your daily energy requirements.
How to Use
- Enter your gender, age, height, and weight.
- Select the activity level that best matches your current lifestyle.
- Click Calculate TDEE to see your BMR and total daily expenditure.
- Review the full activity breakdown table to understand how different activity levels affect your calorie needs.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest. TDEE adds the calories burned through activity, exercise, and digestion on top of your BMR.
How do I use TDEE for weight loss?
To lose weight, consume 250-500 calories below your TDEE. This creates a sustainable deficit without triggering excessive hunger or metabolic slowdown.
Should I recalculate TDEE as I lose weight?
Yes. As your weight changes, your BMR and TDEE also change. Recalculating every few weeks helps keep your nutrition targets accurate.
Which activity multiplier should I choose?
Be honest about your average weekly activity. Most people overestimate. If you exercise 3-5 days per week, "Moderately active" is usually appropriate.