TDEE Calculator
Calculate your Total Daily Energy Expenditure — how many calories you actually burn each day based on your activity level.
Enter body fat % for Katch-McArdle BMR accuracy. Without it, Mifflin-St Jeor is used.
What Is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories your body burns in one day, including all physical activity. It is calculated by multiplying your BMR by an activity factor. TDEE gives you a much more accurate picture of your daily calorie needs than BMR alone.
BMR vs TDEE: What's the Difference?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest — as if you were in a coma. TDEE adds your daily movement, exercise, and digestion. If you want to lose weight, eat below your TDEE. To maintain, eat at your TDEE. To gain, eat above it.
How to Choose Your Activity Level
Be honest about your activity level. Most people overestimate theirs:
- Sedentary: desk job, little to no exercise (BMR × 1.2)
- Light: 1-3 workouts/week or light daily activity (BMR × 1.375)
- Moderate: 3-5 workouts/week (BMR × 1.55)
- Active: 6-7 workouts/week (BMR × 1.725)
- Very Active: physical job + training (BMR × 1.9)
TDEE Calculator FAQ
Is TDEE accurate?
TDEE formulas have a standard error of about ±15%. Use your TDEE as a starting point, then adjust based on real-world results after 2-3 weeks of tracking.
Should I eat my TDEE to maintain weight?
Yes. If you eat at your TDEE, your weight should stay stable. Eat 300-500 below for fat loss, or 300-500 above for muscle gain.
Why is my TDEE different on different calculators?
Different calculators use different BMR formulas (Mifflin vs Harris-Benedict) and may apply activity factors differently. The difference is usually within 5-10%.