TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) for every activity level and find your maintenance calories.
About the TDEE Calculator
TDEE stands for Total Daily Energy Expenditure: the total calories you burn in a day, including exercise, walking, working and digesting food. Eating at your TDEE keeps your weight stable, so it is the number to start from when you set a diet goal.
How to Use the TDEE Calculator
- Enter your body details.
- Select your activity level.
- Press Calculate to see your TDEE and a table for all activity levels.
Formula and How It Works
TDEE = BMR × activity multiplier. The multipliers are 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) and 1.9 (very active). BMR is calculated with the Mifflin-St Jeor equation.
Frequently Asked Questions
What activity level should I choose?
Be honest and choose a lower level if you are unsure. Most office workers who exercise 3 times a week fit the light or moderate level.
How do I use TDEE to lose weight?
Eat 300–500 calories below your TDEE each day. Recalculate every few kilograms, as your TDEE goes down when your weight drops.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.