TDEE Calculator
Work out the total calories you burn in a day, your maintenance level.
Runs in your browser — nothing is sent or saved.
How to work out your TDEE
- Choose your sex and enter your age.
- Pick metric or imperial, then enter your height and weight.
- Choose the activity level that matches a normal week.
- Read your total daily energy expenditure and the table for every level.
What TDEE means
Your total daily energy expenditure is the total calories you burn in a day, once everything is counted: resting metabolism, digesting food, daily movement, and exercise. It is your maintenance calories, the amount that keeps your weight steady. Eat above it and you gain, below it and you lose. This is the number most calorie plans are built around.
How the TDEE formula works
The tool starts from your basal metabolic rate using the Mifflin-St Jeor equation, then multiplies it by an activity multiplier. The harder your typical week, the higher the factor.
| Activity level | Multiplier | Who it fits |
|---|---|---|
| Sedentary | 1.2 | little or no exercise, desk job |
| Lightly active | 1.375 | light exercise 1 to 3 days a week |
| Moderately active | 1.55 | moderate exercise 3 to 5 days a week |
| Very active | 1.725 | hard exercise 6 to 7 days a week |
| Extra active | 1.9 | very hard exercise or a physical job |
Source: activity multipliers as popularised with the Harris-Benedict and Mifflin-St Jeor equations. BMR from Mifflin MD, St Jeor ST, et al. (1990).
Using TDEE to lose or gain
Once you know your maintenance calories, a deficit below it drives weight loss and a surplus above it drives gain. About 500 calories a day either way shifts weight by roughly a pound a week. The calorie calculator turns your TDEE into ready-made loss and gain targets.
An estimate, not medical advice
The multipliers are broad averages, so pick the closest honest match rather than the most flattering one. Most people overestimate their activity. Your true calories burned per day can sit above or below this figure. Use it as a starting point and adjust from real results.
FAQ
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE is BMR times an activity multiplier, so it adds the energy from movement and exercise. TDEE is your true maintenance number.
Which activity level should I choose?
Pick the one that matches a normal week, not your best week. If you have a desk job and train a few times a week, lightly or moderately active is usually honest.
Are TDEE calculators accurate?
They give a solid estimate, usually within a few hundred calories. The activity multiplier is the biggest source of error, so track real weight change and adjust.
How do I use TDEE to lose weight?
Eat below your TDEE. A deficit of around 500 calories a day loses roughly a pound a week. Going too low is counterproductive, so keep it moderate.
Are my details private?
Yes. Everything is calculated in your browser and nothing you type is uploaded or saved.