TDEE calculator
Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn in a day, including activity. Eat around this to maintain weight, less to lose, more to gain.
Fill in the fields above and press Calculate.
How it’s calculated: TDEE = BMR × activity factor (1.2–1.9). Estimates for educational use — not medical advice.
Frequently asked questions
- What is TDEE?
- Total Daily Energy Expenditure is the total calories you burn per day, including your BMR plus movement, exercise and digestion.
- How do I lose weight with TDEE?
- Eat below your TDEE. A deficit of about 500 kcal/day is often used for roughly 0.5 kg (1 lb) of loss per week.
- Which activity level should I pick?
- Be honest and slightly conservative. Most people who exercise a few times a week fall in the ‘light’ to ‘moderate’ range.