TDEE Calculator – Total Daily Energy Expenditure
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What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full day, combining your resting metabolic needs with everything you do on top of that — walking, exercising, working, even digesting food. It's the single most important number for anyone managing their weight.
How TDEE Is Calculated
TDEE starts with your BMR (calories burned at rest) and multiplies it by an activity factor based on how active your lifestyle is:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Light | 1.375 | Light exercise 1-3 days/week |
| Moderate | 1.55 | Moderate exercise 3-5 days/week |
| Active | 1.725 | Hard exercise 6-7 days/week |
| Very Active | 1.9 | Hard daily exercise plus physical job |
This calculator shows your TDEE across all five levels at once, so you can see exactly how much more you'd burn by becoming more active — without needing to recalculate for each level.
How to Use This TDEE Calculator
Select your unit system and gender, enter your age, weight, and height, then click "Calculate TDEE." You'll instantly see your estimated daily calorie burn at every activity level, from sedentary to very active.
TDEE vs. BMR — What's the Difference?
BMR only measures the calories your body needs at complete rest. TDEE builds on that by factoring in your actual daily movement and exercise. If you only want your resting number, use our BMR Calculator instead.
Frequently Asked Questions
Is TDEE the same as maintenance calories?
Yes, your TDEE at your current activity level is generally the number of calories needed to maintain your current weight.
How do I use TDEE to lose or gain weight?
Eat below your TDEE to lose weight, or above it to gain weight. A 500-calorie daily deficit or surplus typically changes weight by about 0.5 kg (1 lb) per week.
Which activity level should I choose?
Be honest about your typical week, not your best week. Most people with a desk job and occasional workouts fall into "Light" or "Moderate," not "Active."
Does TDEE change over time?
Yes, TDEE shifts as your weight, age, and activity level change, so it's worth recalculating every few months or after a significant lifestyle change.