TDEE Calculator
Quick answer
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a full day — your resting metabolism plus everything you do. This calculator works out your TDEE by multiplying your BMR (Mifflin-St Jeor) by an activity factor from 1.2 to 1.9.
Last updated:
Your details
Everything runs in your browser — nothing is stored or sent anywhere.
The TDEE formula
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161 (women) / + 5 (men)
TDEE = BMR × activity factor
Activity: 1.2 sedentary · 1.375 light · 1.55 moderate · 1.725 active · 1.9 extra active
TDEE is what a calorie target is built from — use our Calorie Calculator to turn it into loss, maintenance or gain targets.
Worked example
- 1
A 30-year-old woman, 68 kg and 165 cm → BMR ≈ 1400 kcal.
- 2
Moderately active (×1.55): TDEE ≈ 2170 kcal/day.
- 3
Very active (×1.725): TDEE ≈ 2415 kcal/day.
- 4
Sedentary (×1.2): TDEE ≈ 1680 kcal/day.
Choosing your activity multiplier
| Your result | Category | What it means |
|---|---|---|
| ×1.2 — Sedentary | Little or no exercise | Mostly sitting at a desk all day. Multiply your BMR by 1.2. |
| ×1.375 — Light | Light exercise 1–3 days/week | A few walks or easy sessions a week, or a standing/active-ish job. |
| ×1.55 — Moderate | Exercise 3–5 days/week | The typical pick for regular exercisers — training most weekdays. |
| ×1.725 — Active | Hard exercise 6–7 days/week | Nearly every day involves hard training or a genuinely physical job. |
| ×1.9 — Extra active | Athlete or physical job | Daily intense training plus an active profession — rare for most people. |
Be honest with your estimate — most people over-pick their activity level. Recalculate every 4–5 kg of weight change.
Frequently asked questions
Sources & further reading
Related calculators
This calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.