This TDEE calculator estimates total daily energy expenditure by combining a resting metabolism estimate with an activity level.
Health
TDEE Calculator - Total Daily Energy Expenditure
Estimate BMR and total daily energy expenditure including activity.
Calculator
About this calculator
Formula notes
TDEE is commonly approximated as BMR x activity factor, where the factor rises with more frequent training or physical work.
Worked examples
- Example: a BMR of 1600 kcal with a moderate activity factor of 1.55 suggests about 2480 kcal per day.
- A BMR of 1,450 kcal multiplied by a 1.375 light-activity factor gives a TDEE estimate near 1,994 kcal/day.
How to use it
- Enter body metrics used for the resting estimate.
- Choose the activity level that best matches your week.
- Use the result as a planning target, not a prescription.
Frequently asked questions
Should I eat exactly at TDEE?
Not necessarily. People often eat below TDEE to lose weight or above it to gain, depending on the goal.
Which activity level should I choose?
Choose from your typical whole week, including work and non-exercise movement, not only your hardest workout.
Limits and interpretation
- Activity factors are broad categories and can misrepresent work, training volume, non-exercise movement, and adaptive changes.
- TDEE is not directly observed by this calculator; compare the estimate with consistent intake and body-trend data over time.