TDEE vs BMR?
BMR is calories at complete rest. TDEE adds movement, exercise, and daily activity.
TDEE Calculator
Estimate how many calories you burn per day including activity—the same number often called maintenance calories.
Calculate your TDEE
Enter age, sex, height, weight, and how active you are day to day.
About this calculator
How to use TDEE Calculator, plus the formulas and logic behind the results.
Tool description
Total Daily Energy Expenditure (TDEE) is the calories you burn in a typical day. It starts with resting metabolism (BMR) and multiplies by an activity factor.
How to use
- Choose units and enter your measurements.
- Pick the activity level that best matches your average week.
- Click Calculate to see TDEE and underlying BMR.
- Use TDEE to set maintenance, cut, or bulk targets.
Formulas & reference
BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + sex offsetTDEE = BMR × activity multiplier
Activity multipliers
- 1.2 — Sedentary
- 1.375 — Light exercise 1–3 days/week
- 1.55 — Moderate 3–5 days/week
- 1.725 — Hard 6–7 days/week
- 1.9 — Very hard or physical job
Calculation logic
Sex, age, height, and weight feed the Mifflin equation. Your selected activity level scales BMR to approximate total daily burn.
Desk jobs with weekend training often land between lightly and moderately active. Pick the level that matches most weeks, not your best week.
TDEE Calculator FAQ
Common questions about this calculator and how to use the results.
Same as maintenance calories?
For many people, yes—eating at TDEE roughly maintains weight over time.
Which activity level should I pick?
Choose your typical week, not a vacation or peak training block.
How accurate is this?
Equations are estimates. Track weight 2–4 weeks and adjust calories if needed.
Athletes and muscle mass?
Very lean or muscular people may need to tweak results up after real-world tracking.
Can I use TDEE for weight loss?
Yes—pair with a deficit calculator or subtract 300–500 kcal for moderate loss.