TDEE Calculator: Total Daily Energy Expenditure
Enter your details and activity level to estimate how many calories you burn in a full day, including exercise and daily movement.
- Nothing you type is stored
- Free
- No signup
Your TDEE
2,220kcal/day
- BMR (Mifflin-St Jeor)
- 1,620 kcal/day
- Activity factor
- 1.375
- Per week
- 15,570 kcal
An estimate for general information, not medical advice.
Maintenance calories by activity level
| Sedentary | Light | Moderate | Active | Very active |
|---|---|---|---|---|
| 1,940 | 2,220 | 2,510 | 2,790 | 3,070 |
How to use
- Enter sex, age, height and weight.
- Choose your activity level.
- Read your TDEE and compare all activity levels in the table.
Good to know
TDEE = BMR × activity factor. BMR uses Mifflin-St Jeor. Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active. These multipliers are widely used estimates, not measurements.
TDEE has four parts: BMR (60–70%), digestion of food (about 10%), exercise, and everyday movement such as walking, chores and standing. Everyday movement varies the most between people.
The table shows how much your activity changes the result, so you can see what a daily walk or gym habit is worth. Check your estimate against your real weight trend over a few weeks.
Questions
What is TDEE?
Total daily energy expenditure: all the calories you burn in 24 hours, from resting, digestion, exercise and moving around.
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE should keep your weight stable on average.
How accurate is a TDEE calculator?
Usually within about 10% for most people. Your scale over 2–3 weeks is the real test.
Do fitness trackers measure TDEE better?
Trackers estimate too and can overcount exercise calories. Use them as a rough guide.
Is my data stored?
No. Everything is calculated on your device.