TDEE Calculator (Total Daily Energy Expenditure)
Estimate your total daily calorie needs from BMR and activity level using the standard activity-multiplier method, in metric or imperial units.
- Maintenance calories (TDEE, per day)
- 2,556
- Resting calories (BMR, per day)
- 1,649
How it works
Your basal metabolic rate (BMR) — calories burned at complete rest — is estimated with the Mifflin-St Jeor equation, the same formula this site's BMR Calculator uses: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, subtract 161 instead of adding 5.
Total daily energy expenditure (TDEE) scales that resting number up by an activity multiplier to account for movement and exercise: TDEE = BMR × activity multiplier. The multiplier values shown (1.2 for sedentary up to 1.9 for extra active) are the standard, widely-used activity scale that accompanies the Mifflin-St Jeor and Harris-Benedict equations, not a computed figure — pick the band that best matches your typical week.
The formula's coefficients are calibrated for kilograms and centimeters, so imperial entries are converted to metric before the calculation runs and back afterward.
FAQ
Should I eat exactly my TDEE every day?
TDEE is an estimate of maintenance calories — roughly what keeps your weight stable. Eating consistently above it tends to lead to weight gain over time, and below it to weight loss, but it's an estimate based on population-average formulas, not a measurement of your individual metabolism, so treat it as a starting point to adjust from based on real results.
Which activity level should I pick if I'm not sure?
Most people who don't exercise regularly and have a desk job or similar low-movement routine fall under 'Sedentary,' even if they feel generally busy — the activity multiplier is specifically about structured exercise and physical exertion, not day-to-day business.