TDEE Calculator (Daily Calorie Needs)
Estimate your Total Daily Energy Expenditure — the calories you burn in a day — from your BMR and activity level, with the activity multipliers explained.
Your whole day's energy
TDEE is the total energy your body uses in a full day, adding the calories burned through activity on top of your resting metabolism. It is a more complete picture of daily energy needs than resting rate alone, since how active you are makes a large difference.
How it's calculated
TDEE takes your Basal Metabolic Rate and multiplies it by an activity factor that reflects how active you are, from mostly sedentary to very active. The common multipliers are:
| Activity level | Roughly | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | ~1.2 |
| Lightly active | Light exercise 1–3 days/week | ~1.375 |
| Moderately active | Moderate exercise 3–5 days/week | ~1.55 |
| Very active | Hard exercise 6–7 days/week | ~1.725 |
| Extra active | Physical job or twice-daily training | ~1.9 |
Choosing the right activity level is where most of the uncertainty lies, since people commonly overestimate how active they are.
A baseline, honestly framed
TDEE is an estimate built on an estimate — your BMR is approximate, and the activity multiplier is a broad band — so treat the result as a ballpark for understanding roughly how much energy you use, not a precise number. It is a useful reference point, but real needs vary day to day and person to person. This is general information, not nutrition or medical advice. Any changes to eating or activity are best approached gradually and sustainably, and guided by a qualified professional who knows your situation, rather than driven by a single calculated figure.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the calories you burn in a full day, combining your resting metabolism with the energy used through activity.
How is it worked out?
By multiplying your BMR by an activity factor, from about 1.2 for sedentary to about 1.9 for extremely active.
Why might my TDEE estimate be off?
People commonly overestimate their activity level, and both BMR and the multiplier are approximate, so the result is a ballpark, not a precise figure.
Is this nutrition advice?
No — it is general information. Changes to eating or activity are best made gradually and with a qualified professional who knows your situation.
Is my data uploaded?
No. The calculation happens in your browser.