TDEE Calculator
Estimate your total daily energy expenditure — the calories you actually burn in a day, including exercise — and see targets for losing or gaining weight.
How it works
- 1
Enter your body data
Weight, height, age and sex.
- 2
Pick your activity level
From sedentary to very active.
- 3
Read your TDEE
Maintenance calories, BMR and goal targets appear instantly.
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Frequently asked questions
BMR is energy at complete rest. TDEE adds activity, so it is always higher.
What TDEE means
TDEE adds up everything your body spends in a day: the basal metabolic rate needed at rest, digestion, daily movement and exercise. It is estimated here as BMR (Mifflin-St Jeor) multiplied by an activity factor between 1.2 and 1.9.
Eating at your TDEE keeps weight stable. Eating below it creates a deficit and eating above it a surplus. Treat the number as a starting point and adjust after a few weeks of real-world tracking.