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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 adviceView details

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

Total Daily Energy Expenditure (TDEE) estimates all the energy you use in a day: resting metabolism plus activity and other costs of living.

The usual approach is to estimate BMR with a formula such as Mifflin-St Jeor, then multiply by an activity factor that represents your typical week—not your most intense workout day alone.

Sedentary multipliers assume little exercise; higher multipliers assume more training or physically demanding work. Be honest—overstating activity is a common reason targets feel “too high.”

TDEE is a maintenance estimate. For fat loss or muscle gain, people often adjust down or up from TDEE and monitor trends for a few weeks before changing course.

Thermic effect of food and non-exercise movement also matter in real life, but simple calculators fold much of that into the activity choice. Use results as a calibrated starting point.

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.
Which activity level should I pick?
Choose the description that matches most days of your week. If you train hard three days but sit five, a moderate level is often closer than “very active.”
Should I recalculate after losing weight?
Yes. Smaller bodies generally burn less at rest. Updating weight (and sometimes activity) keeps the estimate aligned.
Can TDEE replace a metabolic cart test?
No. Lab measurements are more individualized. Online TDEE tools are population formulas for education and rough planning.

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