TDEE Calculator — Total Daily Energy Expenditure
TDEE is the total number of calories you burn in a day, including movement and exercise. Eating at your TDEE maintains your weight.
Updated
For general information only — not medical advice. Consult a doctor or registered dietitian before making health decisions.
Formula
TDEE = BMR × Activity multiplier
BMR uses the Mifflin–St Jeor equation; the multiplier ranges from 1.2 (sedentary) to 1.9 (extra active).
Examples
Man, 30, 70 kg, 5 ft 7 in, lightly active
Your TDEE is about 2,226 calories per day
Reference table
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (physical job + training) | 1.9 |
Important information
- Most people overestimate their activity level. If unsure, pick one level lower.
- These results are general estimates for healthy adults and are not medical advice. Children, pregnant or breastfeeding women, athletes and people with medical conditions should seek professional guidance.
Frequently asked questions
What are maintenance calories?
The calories you need to keep your weight stable — the same as your TDEE.
Which activity level should I pick?
Desk job with little exercise: sedentary. 1–3 workouts a week: lightly active. Daily training or a physical job: very active or higher.
How do I use TDEE to lose weight?
Eat about 250–500 calories below your TDEE for slow, sustainable loss. The calorie calculator shows these targets.
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