TDEE Calculator
Total daily energy expenditure including activity.
Inputs
This calculator gives a general estimate and isn't medical advice. It doesn't account for your individual health history — talk to a doctor before making decisions based on it.
Loading calculator…
Calculating…
Was this helpful?
Formula
TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active)
Your basal metabolic rate is scaled by how much you move day to day. Sedentary desk work uses 1.2×; heavy training or physical labour uses up to 1.9×.
Worked example
With a BMR of 1,700 kcal/day and moderate activity (factor 1.55), estimated TDEE is about 2,635 kcal/day — a reasonable maintenance target for someone who exercises 3–5 times per week.
Where this can give the wrong answer
- Activity labels are broad buckets; a 'moderate' person who also walks 15,000 steps may burn more than the label suggests.
- TDEE shifts with weight loss — as you get lighter, BMR drops, so maintenance calories need periodic recalculation.
- The very-active multiplier (1.9) can overestimate intake needs for people who train hard but sit the rest of the day.
FAQ
- Choose based on a typical week, not your best week. Sedentary = desk job with little exercise; moderate = regular workouts 3–5 days; very active = daily hard training or a physical job plus exercise.