TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on activity level.
How the TDEE Calculator Works
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR)—the energy you expend at rest—and then multiplying that number by an activity multiplier.
Understanding Your Results
- Maintenance Calories (TDEE): Eating exactly this amount of calories every day will cause you to maintain your current weight.
- Weight Loss: To lose weight, you must consume fewer calories than your TDEE (a caloric deficit).
- Weight Gain: To gain muscle or bulk up, you must consume more calories than your TDEE (a caloric surplus).
Example Calculation
Consider a 30-year-old male who is 180 cm tall, weighs 80 kg, and exercises moderately (3-5 days/week):
- BMR Calculation: Uses the Mifflin-St Jeor equation to find the resting burn rate (e.g., ~1,820 kcal).
- Activity Multiplier: Moderate exercise multiplies the BMR by 1.55.
- Result (TDEE): 1,820 × 1.55 = 2,821 kcal/day.
This individual needs 2,821 calories daily just to maintain their current 80 kg weight.
Common Mistakes to Avoid
Overestimating Activity Level
Many people choose "Highly Active" when they work an office job but go to the gym for 45 minutes. Unless your job is highly physical (like construction), you are likely Lightly or Moderately active.
Eating Back Exercise Calories
Your TDEE already includes the calories burned from your chosen activity level. Do not add your workout calories on top of your TDEE, or you will double-count them.
This calculator provides estimates for informational purposes only. Please read our Medical Disclaimer.
Real-World Examples
Maintenance Calories for an Active Male
Inputs (The Math)
- BMR1,800 Calories
- Activity LevelModerate Exercise (3-5 days/wk)
Outputs (The Result)
- Activity Multiplier1.55
- TDEE2,790 Calories/day
Why it works this way
Because this person exercises moderately, their body burns almost 1,000 more calories a day than their resting baseline. If they eat exactly 2,790 calories a day, their weight will stay exactly the same.
- Exercise burns a consistent amount of calories over the week.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a given day. It includes your Basal Metabolic Rate (BMR) plus the energy you burn through physical activity.
What is BMR?
Basal Metabolic Rate is the amount of energy your body needs to maintain basic physiological functions like breathing and circulation while at rest.
What is activity level?
It ranges from Sedentary (little to no exercise) to Extra Active (physical job or heavy training). Choosing the correct activity level is crucial for an accurate TDEE estimate.
How many calories to lose weight?
A common target is eating 500 calories below your TDEE daily to lose ~1lb per week. Always consult a physician before starting a new diet.
Medical Disclaimer
This calculator is for informational purposes only. Do not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider.
Popular in this category
BMI Calculator
Calculate your Body Mass Index (BMI) using metric or imperial units.
Open CalculatorBMR Calculator
Calculate your Basal Metabolic Rate (BMR).
Open CalculatorTDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on activity level.
Open CalculatorMacro Calculator
Calculate your ideal macronutrient breakdown.
Open CalculatorUsers also explore
BMI vs BMR: What is the Difference?
Understand the key differences between Body Mass Index (BMI) and Basal Metabolic Rate (BMR), what they measure, and when to use each.
Read GuideWhat is Compound Interest? Guide to Compounding Growth
Compound interest is the interest you earn on both your original money and on the interest you keep accumulating. It is the core concept behind long-term wealth building.
Read GuideAPR vs APY: Understanding Interest Rates
Compare Annual Percentage Rate (APR) and Annual Percentage Yield (APY) to understand how interest works for borrowing versus saving.
Read GuideTDEE Explained: Understanding Your Daily Energy Burn
What is Total Daily Energy Expenditure (TDEE)? Learn about the four metabolic components that make up your daily calorie burn and how to calculate them.
Read GuideInteractive Tools
Keep Reading
How BMR is Calculated
Learn what Basal Metabolic Rate (BMR) is, why it matters for your nutrition, and how it is calculated using age, gender, height, and weight.
Read GuideWhat Are Macros?
A simple guide to macronutrients (carbohydrates, proteins, and fats). Learn how tracking macros differs from counting calories.
Read GuideCalories Explained
What is a calorie, and how does your body use it? Understand the principles of energy balance and why calories dictate weight changes.
Read GuideCutting vs Bulking: How to Adjust Your Calories
Understand the difference between cutting (caloric deficit) and bulking (caloric surplus). Learn how to set the right calorie targets for your fitness goals.
Read GuideCalories In vs Calories Out (CICO) Explained
Explore the fundamental rule of weight management: Calories In vs Calories Out. Learn the science of energy balance and how it dictates weight loss and gain.
Read GuideTDEE Explained: Understanding Your Daily Energy Burn
What is Total Daily Energy Expenditure (TDEE)? Learn about the four metabolic components that make up your daily calorie burn and how to calculate them.
Read GuideHealthy Calorie Deficit Explained
Understand what a healthy calorie deficit is, how to calculate yours, and why extreme deficits can actually hinder your weight loss goals.
Read GuideHow Many Calories Should I Eat?
A step-by-step guide to determining your optimal daily calorie intake based on your unique body metrics, activity level, and fitness goals.
Read GuideSedentary vs Active Lifestyle Explained
Confused by activity multipliers? Learn exactly how to classify your daily activity level when calculating your TDEE and calorie needs.
Read GuideMore Content You Might Like
BMR Calculator
Calculate your Basal Metabolic Rate (BMR).
Calorie Calculator
Estimate the number of calories you need each day.
Macro Calculator
Calculate your ideal macronutrient breakdown.
Health & Fitness Calculators
Achieve your fitness goals with our free health calculators. Calculate your BMI, BMR, daily caloric needs (TDEE), and macro splits accurately.
Calculator Comparison Guides
Read our comprehensive comparison guides breaking down the differences between similar financial and health metrics like BMI vs BMR or APR vs APY.
Calorie and Macro Tools
Calculate your daily calorie needs, optimize your macronutrient split, and determine your required calorie deficit for weight loss.