TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you burn daily based on your activity level.
Enter values and click Calculate TDEE to see results
Formula
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate, physical activity, and the thermic effect of food. It represents your true daily calorie requirement.
How TDEE is Calculated
TDEE is calculated by multiplying your BMR by an activity factor that reflects your daily physical activity level.
TDEE = BMR × Activity Factor
Sedentary: ×1.2 | Lightly Active: ×1.375 | Moderately Active: ×1.55
Very Active: ×1.725 | Extra Active: ×1.9
Understanding Activity Levels
Sedentary: Desk job with little to no exercise. Lightly Active: Light exercise 1–3 days per week. Moderately Active: Moderate exercise 3–5 days per week. Very Active: Hard exercise 6–7 days per week. Extra Active: Very intense exercise or a physically demanding job.
Using TDEE for Weight Management
To lose weight, eat fewer calories than your TDEE (a deficit). To gain weight, eat more (a surplus). A 500-calorie daily deficit leads to approximately 0.45 kg (1 lb) of weight loss per week.
Related Tools
- BMR Calculator – Calculate your Basal Metabolic Rate
- Calorie Calculator – Daily calorie needs by goal
- Macro Calculator – Find your macronutrient split
Frequently Asked Questions
What activity level should I choose?
Sedentary: desk job with no exercise. Lightly Active: light exercise 1-3 days/week. Moderately Active: moderate exercise 3-5 days. Very Active: hard exercise 6-7 days. Extra Active: very hard exercise or physical job.
How do I use TDEE for weight loss?
To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 above. A deficit of 500 cal/day leads to about 0.45 kg weight loss per week.
Is this calculator free, and do I need to sign up?
Yes, it is completely free with no sign-up. There are no usage limits and no paywalls.