TDEE Calculator — Total Daily Energy Expenditure by Activity Level

How this is calculated

TDEE = BMR × activity multiplier

Activity multipliers

Sedentary          × 1.2    desk job, little or no exercise
Lightly active     × 1.375  light exercise 1–3 days/week
Moderately active  × 1.55   moderate exercise 3–5 days/week
Very active        × 1.725  hard exercise 6–7 days/week
Extra active       × 1.9    physical job + hard training

BMR comes from the BMR calculator, using the formula you chose there (Mifflin-St Jeor by default).

Sources

Mifflin MD et al. (1990), A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51:241–247.
Roza AM, Shizgal HM (1984), The Harris Benedict equation reevaluated. Am J Clin Nutr 40:168–182.
Katch-McArdle — McArdle WD, Katch FI, Katch VL, Exercise Physiology: Nutrition, Energy, and Human Performance. (activity multipliers)

What TDEE includes

Total daily energy expenditure is everything you burn in 24 hours. It starts with your basal metabolic rate, then adds the energy used to digest food (roughly 10% of what you eat), planned exercise, and all the everyday movement you don't think about—walking, standing, fidgeting, chores. That last part varies hugely between people and is a big reason two people of the same size can have very different calorie needs.

Choosing an activity level

Pick the level that matches a typical week, not your best week. Most people overestimate how active they are, and a desk job with three gym sessions is usually closer to lightly or moderately active than very active. If you're torn between two levels, choose the lower one and adjust later.

The table in your results shows your TDEE at every level, so you can see how much the choice matters.

Using your TDEE

Your TDEE is an estimate of your maintenance calories—what you'd eat to keep your weight steady. The most reliable way to refine it is to track your intake and weight for two to three weeks. If your weight holds steady, your average intake is your real TDEE. From there, the Calorie Goal calculator sets a target for losing or gaining.

Limitations

Activity multipliers are broad averages. They can't capture a very physical job, long endurance training or a very sedentary lifestyle precisely, and the BMR underneath is itself an estimate. Expect the result to be in the right area, not exact.

Frequently asked questions

How accurate is a TDEE calculator?

It gives a reasonable starting estimate, but individual TDEE can differ by 10% or more. Track your weight and intake for a few weeks and adjust—real-world results are the best calibration.

What activity level should I choose?

Choose the level that matches a typical week. If you have a desk job and train three to five times a week, lightly or moderately active is usually right. When in doubt, pick the lower level.

Does TDEE include exercise calories?

Yes. The activity multiplier already accounts for your exercise, so don't add workout calories on top—that would count them twice.

How do I use TDEE to lose weight?

Eat less than your TDEE. A deficit of about 550 kcal a day works out to roughly 0.5 kg of fat loss per week. The Calorie Goal calculator does this for you and flags targets that are too low.

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