How to use the TDEE calculator
- Choose Metric (cm, kg) or US units (ft, in, lb).
- Pick your sex and enter your age (18 or over).
- Enter your height and weight.
- Choose your activity level for a typical week.
- Optionally enter your body fat percentage. If you do, the BMR step switches to the Katch-McArdle equation, which uses lean mass.
How TDEE is calculated
Total daily energy expenditure (TDEE) is everything you burn in 24 hours: your basal metabolic rate, plus digesting food, plus all movement from workouts to fidgeting. The calculator estimates BMR, then scales it with a standard activity multiplier:
| Activity level | Multiplier | What it means |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Exercise 1–3 days a week |
| Moderately active | 1.55 | Exercise 3–5 days a week |
| Very active | 1.725 | Hard exercise 6–7 days a week |
| Extra active | 1.9 | Very hard training, or a physical job plus exercise |
The multipliers fold everything above BMR into one number, which is why picking the right level matters as much as the BMR equation.
Worked example
These are the calculator's defaults: a 35-year-old man, 175 cm, 70 kg, moderately active.
- BMR: 10 × 70 + 6.25 × 175 − 5 × 35 + 5 = 1,623.75 kcal
- TDEE: 1,623.75 × 1.55 = 2,516.8, so 2,517 kcal a day
- Activity and digestion add 2,517 − 1,624 = 893 kcal on top of BMR
The same person at every level:
| Level | Calculation | TDEE |
|---|---|---|
| Sedentary | 1,623.75 × 1.2 | 1,949 kcal |
| Lightly active | 1,623.75 × 1.375 | 2,233 kcal |
| Moderately active | 1,623.75 × 1.55 | 2,517 kcal |
| Very active | 1,623.75 × 1.725 | 2,801 kcal |
| Extra active | 1,623.75 × 1.9 | 3,085 kcal |
If he entered a body fat of 18%, BMR would be 370 + 21.6 × 57.4 = 1,609.8 kcal, and TDEE 1,609.8 × 1.55 = 2,495 kcal.
Using your TDEE
Your TDEE is your estimated maintenance level: eat about that much and your weight should hold steady. To lose weight gradually, eat a little less; to gain, a little more. The calorie calculator shows targets for both, with safe minimums built in. To split your calories into protein, carbs and fat, use the macro calculator.
Treat the number as a starting estimate. Weigh yourself a few times a week for two to three weeks and compare the average with your intake. If your weight drifts, adjust by 100 to 200 kcal a day. People with medical conditions, athletes with heavy training loads, and anyone pregnant or breastfeeding should get personal advice from a registered dietitian.
Frequently asked questions
What's the difference between TDEE and BMR?
BMR is what you would burn lying still for a whole day. TDEE adds the energy for digestion and every kind of movement. For most people TDEE is 20% to 90% higher than BMR, depending on how active they are.
Which activity level am I?
Base it on planned exercise and physical work in a typical week, not your best week. An office worker who walks a little and trains twice a week is lightly active. People often overestimate activity, so when in doubt choose the lower level and adjust after a few weeks.
Why does entering body fat change my result?
With body fat entered, BMR comes from your lean mass using Katch-McArdle, instead of from height, weight, age and sex. A lean, muscular person usually gets a slightly higher result this way, and someone with more body fat a slightly lower one.
How accurate is a TDEE calculator?
For most adults it's within about 10–15% of what a lab would measure, but individuals vary more. The equations are built from averages, and activity is hard to judge. Tracking your weight against your intake is the best way to find your true maintenance level.
Related calculators
- Calorie Calculator — Daily calories to maintain your weight, plus gradual targets for losing or gaining, using the Mifflin-St Jeor equation.
- BMR Calculator — Your basal metabolic rate from the Mifflin-St Jeor, revised Harris-Benedict and Katch-McArdle equations.
- Macro Calculator — Split your daily calories into grams of protein, carbs and fat, with preset or custom percentages and grams per meal.
- Protein Calculator — Daily protein in grams from your body weight, from the RDA minimum to targets for older adults and people who train.
Results are estimates for general information and are not medical advice. Talk to a doctor or other qualified professional about your health. See our disclaimer.