Diet & fitness
TDEE Calculator
Find your total daily energy expenditure — the calories that maintain your weight — plus targets for every activity level and goal. Free, no sign-up.
Based on the Mifflin-St Jeor equation
Your details
About you
Tap an activity level in the results to match your week. Your maintenance calories update instantly.
Your maintenance
Total daily energy
Estimates use the Mifflin-St Jeor equation (or Katch-McArdle with body fat %) and standard activity multipliers. Weekly change assumes roughly 7,700 kcal per kg. General information, not medical advice.
How TDEE is calculated
- 01
Start with BMR
Your basal metabolic rate is the energy you'd burn at complete rest. We estimate it with the Mifflin-St Jeor equation, or Katch-McArdle if you know your body fat %.
- 02
Multiply by activity
TDEE = BMR × an activity factor, from 1.2 for sedentary up to 1.9 for extra active. Daily movement and training are where most of the difference comes from.
- 03
That's your maintenance
The result is roughly the calories that keep your weight stable. Eat below it to lose, above it to gain — the goal table shows each target.
Activity levels explained
Sedentary — ×1.2
Desk job, little deliberate exercise.
Lightly active — ×1.375
Light exercise or sport 1–3 days a week.
Moderately active — ×1.55
Moderate exercise 3–5 days a week.
Very active — ×1.725
Hard exercise 6–7 days a week.
Extra active — ×1.9
Hard daily training plus a physical job.
Questions
- What is TDEE?
- TDEE — total daily energy expenditure — is the total number of calories you burn in a day, including rest, digestion, daily movement, and exercise. It's a close estimate of your maintenance calories.
- What's the difference between BMR and TDEE?
- BMR is the energy your body uses at complete rest. TDEE is BMR scaled up by how active you are, so it's always higher than BMR.
- How do I use my TDEE to lose or gain weight?
- Eating below your TDEE creates a deficit and leads to weight loss; eating above it creates a surplus for gain. The calories-by-goal table shows sensible targets, and a rough 7,700 kcal equals about 1 kg of body mass.
- Which activity level should I pick?
- Choose the one that matches a typical week, counting both training and daily movement. If you're unsure, pick the lower of two and adjust after watching your weight for a couple of weeks.
- Is this medical advice?
- No, it's general information. Speak to a doctor or registered dietitian for guidance specific to you.