TDEE Calculator
Adjust the inputs below. Results update as you type.
How it works
TDEE = BMR × activity multiplier: sedentary (desk job, no exercise) = 1.2; lightly active = 1.375; moderately active = 1.55; very active = 1.725; extremely active (physical job + exercise) = 1.9. Eat at TDEE to maintain weight; create a deficit to lose or surplus to gain. Non-exercise activity thermogenesis (NEAT)—fidgeting, walking, standing—varies widely and significantly affects TDEE.
Input guidance
- Use measured values (recent weight, height, activity level) rather than guesses.
- Recalculate every few weeks as your routine and body metrics change.
- Pair screening metrics with context such as sleep, stress, and medical history.
The formula
Total daily energy expenditure = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active).
Worked example
A BMR of 1,700 with a moderate activity factor of 1.55 gives a TDEE of about 2,635 calories — the amount to maintain weight.
More examples to test
- Maintenance case: keep activity constant and observe expected baseline ranges.
- Adjustment case: change only one major variable to understand sensitivity.
How to interpret results
Use results for awareness and planning, then validate with qualified medical or nutrition professionals for individualized decisions.
When this can be inaccurate
Population formulas cannot account for all biological factors such as medical conditions, medication effects, body composition differences, and genetics.
Sources
- Mifflin et al. (1990) — Predictive equation for resting energy expenditure
- USDA — Dietary Guidelines for Americans
Change history
- June 2026: Quality-reviewed for publication with formula checks and explanatory copy updates.
Site-wide corrections also appear on the corrections log.
Track calories, macros, and fitness progress
General wellness resource.
Frequently asked questions
What is TDEE?+
Total daily energy expenditure — all the calories you burn in a day, including resting metabolism, activity, digestion, and exercise.
How do I use TDEE?+
Eat at TDEE to maintain weight, below it to lose, and above it to gain. It is the anchor for any calorie-based plan.
Which activity factor fits me?+
Be honest: most people overestimate. Desk jobs with little exercise are sedentary to light; pick higher factors only with regular hard training.
Can this calculator diagnose a condition?+
No. It is a screening and education tool only, not a clinical diagnosis.
When should I seek professional advice?+
Seek professional advice when results are extreme, persistent, or conflict with symptoms, goals, or prior medical guidance.
Guided next steps
Want the full workflow? Use this calculator inside a step-by-step guide.