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TDEE Calculator

Total Daily Energy Expenditure for any activity level.

Losing weightStep 4 of 5

Best for: Use it to set calorie targets for fat loss, maintenance or muscle gain.

Complete guide
Why this result happened View assumptions
Country (units):

Input

How it's calculated & sources

Method: BMR (Mifflin-St Jeor) × standard activity multipliers (1.2–1.9). Sources: Mifflin-St Jeor 1990; activity factors per established sports-nutrition guidance. Reviewed June 2026.

Key assumptions
  • BMR x activity factor
  • Activity factor is an estimate

Educational estimate only — not medical advice. Consult a qualified healthcare professional for decisions about your health.

Free & no sign-up · runs entirely in your browser. Results are estimates for general information, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.

How it works

TDEE = BMR × Activity Multiplier

Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very active 1.9

Example

BMR 1,648 × 1.55 (moderate) ≈ 2,554 kcal/day to maintain weight.

Frequently asked questions

What is TDEE?+

Total Daily Energy Expenditure — total calories burned per day including activity.

How accurate is this?+

±10% typically. Track weight for 2 weeks and adjust.

Continue your journey

Where people usually head next.

🔥
BMR Calculator
Basal metabolic rate using the Mifflin-St Jeor formula.
🍎
Calorie Calculator
Daily calories to lose, maintain or gain weight.
🥗
Macro Calculator
Daily carbs, protein and fat for any goal and split.
🧍
Body Fat Calculator
U.S. Navy method body fat percentage from circumferences.

Complete guide

Quick answers

Short, sourced answers to the questions people (and AI assistants) ask most.

What is TDEE?
Your TDEE (Total Daily Energy Expenditure) is every calorie you burn in a day \u2014 resting metabolism plus movement, exercise and digestion. It's your maintenance calorie number.
Why does TDEE matter?
It feeds BMI, calorie, body-fat and dosing calculations.
How is TDEE calculated?
It calculates your BMR, then multiplies by an activity factor for how much you move. That product is the calories that keep your weight stable. Formula: TDEE = BMR \u00d7 activity factor.
What is a good tdee?
Typical TDEE is about 1,800\u20132,400 kcal/day for women and 2,200\u20133,000 for men, depending on size and activity.
What are common tdee mistakes?
Overestimating your activity level \u2014 most people sit more than they think.
When should you use the TDEE Calculator?
Use it to set calorie targets for fat loss, maintenance or muscle gain.

What is the TDEE Calculator?

Your TDEE (Total Daily Energy Expenditure) is every calorie you burn in a day \u2014 resting metabolism plus movement, exercise and digestion. It's your maintenance calorie number.

How the TDEE Calculator works

It calculates your BMR, then multiplies by an activity factor for how much you move. That product is the calories that keep your weight stable.

TDEE = BMR \u00d7 activity factor
  • BMR — Resting calories (Mifflin-St Jeor)
  • activity factor — 1.2 (sedentary) to 1.9 (very active)
  1. Enter your weight — your body weight, entered in kilograms or pounds.
  2. Enter your height — your height, entered in centimeters/meters or feet and inches.
  3. Enter your age — your age in years.
  4. Enter your activity level — how much you move and exercise in a typical week, from sedentary to very active.
  5. Read the result, then change any input to compare scenarios instantly — the TDEE Calculator recalculates as you type.

Understanding the inputs

What each value means, why it matters, and a typical range — so you can fill in the calculator with confidence.

Weight

Your body weight, entered in kilograms or pounds.

Why it matters:
It feeds BMI, calorie, body-fat and dosing calculations.
Typical range:
Varies by person; tools accept metric or imperial.
How it affects results:
  • Higher: Raises BMI and calorie needs.
  • Lower: Lowers BMI and calorie needs.

Common mistake: Mixing units - entering pounds where kilograms are expected.

Height

Your height, entered in centimeters/meters or feet and inches.

Why it matters:
It is paired with weight to judge healthy ranges and body composition.
Typical range:
Varies by person.
How it affects results:
  • Higher: A given weight reads as a lower BMI.
  • Lower: A given weight reads as a higher BMI.

Common mistake: Entering centimeters where meters are expected, or mixing units.

Age

Your age in years.

Why it matters:
Metabolism, heart-rate zones and many health formulas change with age.
Typical range:
Adult formulas usually assume 18 and over.
How it affects results:
  • Higher: Generally a lower metabolism and maximum heart rate.
  • Lower: Generally a higher metabolism and maximum heart rate.

Common mistake: Using adult formulas for children, who need age-and-sex percentiles.

Activity Level

How much you move and exercise in a typical week, from sedentary to very active.

Why it matters:
It multiplies your resting calorie burn into your real daily needs (TDEE).
Typical range:
Sedentary to very active, multiplying BMR by about 1.2 to 1.9.
How it affects results:
  • Higher: Higher daily calorie needs.
  • Lower: Lower daily calorie needs.

Common mistake: Overestimating it - most people sit more than they think.

What impacts results most

  1. 1.
    Activity level (High impact)The activity factor scales BMR into daily burn.
  2. 2.
    Weight (High impact)Drives the underlying BMR.
  3. 3.
    Age (Medium impact)Lowers BMR with age.

Key assumptions

  • BMR x activity factor
  • Activity factor is an estimate

What's a typical value?

Typical TDEE is about 1,800\u20132,400 kcal/day for women and 2,200\u20133,000 for men, depending on size and activity.

Daily calories by activity level

Sedentary (little/no exercise)BMR \u00d7 1.2
Light (1\u20133 days/week)BMR \u00d7 1.375
Moderate (3\u20135 days/week)BMR \u00d7 1.55
Active (6\u20137 days/week)BMR \u00d7 1.725
Very active (hard daily / physical job)BMR \u00d7 1.9

Worked example

Inputs: BMR 1,649 × moderate activity (1.55) Calculation: TDEE = BMR × activity factor Result: ≈ 2,556 kcal/day What it means: This is maintenance; eat ~500 below it to lose about 0.5 kg/week.

Common mistakes to avoid

  • Overestimating your activity level \u2014 most people sit more than they think.
  • Forgetting to recalculate as your weight changes.

Compared to alternatives

BMR vs TDEE

Calories at rest versus total daily burn.

BMRTDEE
Includes activityNo (rest only)Yes
Use forThe baselineSetting calorie targets
RelationshipBMRBMR x activity factor

Bottom line: Never eat at BMR — set targets from TDEE, which includes movement.

BMR calculator·TDEE calculator

Related concepts

How TDEE connects to the concepts around it.

BMR:
The calories your body burns at complete rest.
Calories:
Daily food energy for losing, keeping or gaining weight.
Macros:
The split of calories into protein, carbs and fat.
Water Intake:
The recommended daily fluid intake.

Health learning path

A sensible order to learn these concepts.

BMIBody FatBMRTDEECalories

Reviewed sources & methodology

Methodology: Professional Estimate · Last reviewed June 2026.

Keywords: tdee, calories, energy.

This tool is for general information only and is not medical advice. Consult a qualified healthcare professional for decisions about your health.

Reviewed by the Free Tools Galaxy editorial team · Updated June 2026 · Calculated privately in your browser.

Frequently asked questions

Is the TDEE Calculator free to use?+

Yes. Every tool on Free Tools Galaxy is 100% free, runs in your browser and requires no signup.

How accurate is the TDEE Calculator?+

TDEE Calculator uses the standard tdee formula in double-precision arithmetic, so the same inputs always produce the same result and you can verify any figure by hand. It is an educational estimate — real-world outcomes depend on your actual rates, rules and assumptions.

Do you store my inputs?+

No. The TDEE Calculator runs entirely in your browser. Nothing is uploaded or saved to a server.

Can I use the TDEE Calculator on mobile?+

Yes — the interface is fully responsive and works on phones, tablets and desktops.

What are common mistakes to avoid?+

The most frequent mistake is mixing units. Double-check your inputs use a single, consistent unit before clicking Calculate.

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Likely next step

🥗Macro CalculatorTop match🍎Calorie CalculatorDaily calories to lose, maintain or gain weight.❤️BMI CalculatorCalculate your Body Mass Index in seconds.🔥BMR CalculatorBasal metabolic rate using the Mifflin-St Jeor formula.🧍Body Fat CalculatorU.S. Navy method body fat percentage from circumferences.🎯Ideal Weight CalculatorDevine, Robinson and Miller ideal weight estimates.

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Total Daily Energy Expenditure for any activity level.

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