📈 TDEE Calculator
Total daily energy expenditure based on your activity level.
How it works
- TDEE is total daily energy expenditure - roughly how many calories you burn in a day including activity.
- We start from Mifflin-St Jeor BMR, then apply an activity factor from sedentary through very active.
- Use TDEE as maintenance. Eat a little less to lose weight, or a little more to gain, and recalculate when your weight changes.
Common questions
Which activity level should I pick?
Be honest: desk work with little exercise is sedentary or light. Gym 3-5 days is often moderate. Daily hard training or a physical job sits at active or very active.
Is TDEE the same as BMR?
No. BMR is calories at complete rest. TDEE adds daily movement and exercise on top of BMR.
How often should I recalculate?
Revisit after meaningful weight change or a new training routine - every few weeks is usually enough.