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TDEE Calculator (Total Daily Energy Expenditure)

Find your total daily energy expenditure — the calories you burn per day — and see how it changes with your activity level.

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Estimated values

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What is it?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It combines your basal metabolic rate (BMR), the thermic effect of food, exercise and everyday movement.

Knowing your TDEE is the foundation for any nutrition plan: eat below it to lose weight, around it to maintain and above it to gain.

How it's calculated

If you enter your body-fat percentage, BMR is calculated with the Katch-McArdle equation, which uses lean body mass. Otherwise we use Mifflin-St Jeor.

BMR is then multiplied by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active) or 1.9 (extremely active).

Katch-McArdle: BMR = 370 + 21.6 × lean body mass (kg)
TDEE = BMR × activity factor

How we calculate · Last reviewed: September 1, 2026

How to interpret your result

Your TDEE is an estimate of maintenance calories. Real-world expenditure varies day to day with activity.

Use the table to see how much your needs change with activity — useful if your training schedule varies across the year.

Estimates for healthy adults. Not medical advice — talk to a qualified professional about your specific situation.

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Frequently asked questions

What's the difference between BMR and TDEE?

BMR is the energy you'd burn at complete rest. TDEE adds everything else: digestion, walking, exercise and daily movement.

Should I use the body-fat option?

Only if you have a reasonably reliable estimate (e.g. DEXA or a consistent method). An inaccurate body-fat number can make the result worse.

Does TDEE change when I lose weight?

Yes. A lighter body burns fewer calories, so recalculate after every 3–5 kg of change.

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