TDEE Calculator
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Calculate TDEE
Free TDEE Calculator — Total Daily Energy Expenditure
Your TDEE is the total number of calories your body burns in a day — including your Basal Metabolic Rate (BMR) plus calories burned through physical activity, exercise and the thermic effect of food. Knowing your TDEE is the foundation of any successful diet or fitness plan.
Our TDEE calculator uses the industry-standard Mifflin-St Jeor equation for BMR, then applies your activity multiplier to give you an accurate maintenance calorie target. Whether your goal is weight loss, muscle gain or simply maintaining your current weight, your TDEE is the starting number everything else is based on.
TDEE by Activity Level
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | × 1.2 | Office job, no exercise |
| Lightly Active | × 1.375 | Walking, light gym 1–3 days |
| Moderately Active | × 1.55 | Gym 3–5 days/week |
| Very Active | × 1.725 | Hard training 6–7 days |
| Extra Active | × 1.9 | Athlete, physical labour + training |
Frequently Asked Questions
What is the difference between TDEE and BMR?
BMR is the calories you burn at complete rest — just to keep your organs working. TDEE is BMR multiplied by your activity factor. TDEE is always higher than BMR and represents your true daily calorie burn including all movement and exercise.
How do I use TDEE to lose weight?
Eat 300–500 calories less than your TDEE per day. A 500 calorie daily deficit leads to approximately 0.5 kg of fat loss per week. Never eat below your BMR without medical supervision as this can slow your metabolism and cause muscle loss.
Why does my TDEE change over time?
TDEE changes as you lose or gain weight, change your activity level, or age. As you lose weight, your TDEE decreases because your body has less mass to maintain. Recalculate your TDEE every 4–6 weeks for best results.
Is this TDEE calculator free?
Yes, 100% free. No account needed. All calculations happen instantly in your browser.