TDEE Calculator: Total Daily Energy Expenditure
Enter your details and activity level to estimate the total calories you burn in a typical day.
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Formula
TDEE = BMR × activity factor
BMR comes from the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age + 5 for men, − 161 for women.
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Worked example
A 30-year-old man, 80 kg and 180 cm, has a BMR of 800 + 1125 − 150 + 5 = 1780. With moderate activity, 1780 × 1.55 = 2759 kcal per day.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is all the calories you burn in a day: resting metabolism, daily movement, exercise and digesting food. Eating around your TDEE keeps your weight roughly steady.
How is TDEE calculated?
Your BMR from the Mifflin-St Jeor equation is multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active. A BMR of 1780 at 1.55 gives 2759 kcal.
Which activity level should I choose?
Pick the one that matches a normal week, not your best week. If you are between two levels, choose the lower one, because people tend to overestimate how active they are.
How accurate is a TDEE estimate?
It is a starting estimate and can be off by 10 percent or more. Track your weight for two to three weeks while eating the estimated amount and adjust. It is not medical advice.