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TDEE Calculator

Estimate total daily energy expenditure by combining a BMR formula with your typical activity multiplier.

Your details

Enter your measurements to estimate basal metabolic rate.

Optional — enables Katch-McArdle formula

Activity level

Exercise ≈ 15–30 min elevated heart rate; intense ≈ 45–120 min; very intense ≈ 2+ hours.

Estimated TDEE

2,556 kcal

Moderately active · BMR 1,649

Energy breakdown

BMR vs calories from daily activity

  • Basal (BMR)

    1,649 kcal (65%)

  • Activity

    907 kcal (35%)

  • Total TDEE: 2,556 kcal

TDEE by activity level

Tap a bar or pill to set your activity level

How TDEE is estimated

  • Start with BMR (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle when body fat is known).
  • Multiply by an activity factor that covers exercise and daily non-exercise activity.
  • Thermic effect of food (≈10% of intake) is not added here — it has a smaller impact and depends on diet composition.

Estimate only — not medical advice

TDEE varies day to day and depends on metabolism, activity, and diet. Use these figures as a starting point, not a prescription.

TDEE · Moderately active

2,556 kcal/day

How it works

Estimate basal metabolic rate with a formula such as Mifflin-St Jeor, then multiply by an activity factor.

The result is maintenance calories for a typical day at that activity level—not a prescription.

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is energy for vital functions at rest. TDEE adds daily activity and other expenditure on top of that estimate.

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