TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the complete number of calories you burn each day including exercise and daily movement.
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Save ⟶How to use the TDEE Calculator
- 1Enter sex in the form on the left.
- 2Fill in the remaining fields — the result updates automatically as you type.
- 3Review the highlighted result and the supporting breakdown on the right.
- 4Use Copy, Share or Print to save or send your result.
Understanding TDEE
TDEE combines four components: basal metabolic rate (the largest share), the thermic effect of food (~10%), planned exercise, and non-exercise activity like walking and fidgeting. The activity multiplier method estimates the total from your typical week.
Eat at TDEE to maintain weight, below it to lose, above it to gain. Recalculate after every 5 kg of weight change, since body size is the biggest input to the equation.
Frequently Asked Questions
▸Which activity level should I pick?
Most office workers who train 3–4 times a week are 'moderately active' at best. When in doubt, pick the lower level — people overestimate activity more often than they underestimate it.
▸Is TDEE the same as maintenance calories?
Yes — TDEE is the daily calorie intake at which your weight stays stable.