Total Daily Energy Expenditure is the calories your body burns over 24 hours, including BMR, movement (NEAT), exercise activity, and the thermic effect of food (TEF).

Which activity level should I pick?

Be honest. Most desk workers who only exercise 1–3 days/week are "Light" (1.375). "Moderate" assumes 3–5 structured sessions plus daily walking. Reserve "Very Active" for manual labour or twice-a-day training.

How accurate is the result?

Mifflin-St Jeor predicts BMR within about ±10% for most adults. The activity multiplier is the larger source of uncertainty — track your weight for 2–4 weeks and adjust calories if it doesn't change as expected.

What's the difference between BMR and TDEE here?

BMR is the at-rest calorie burn (60–75% of TDEE for most people). TDEE adds activity. The tool shows both so you can see how much of your daily intake goes to baseline metabolism versus movement.

Does this tool save my data?

No. All inputs run in your browser and are cleared when you close the tab.

Is the TDEE calculator free?

Yes — completely free, no signup or limits.

TDEE Calculator

Calculate Total Daily Energy Expenditure and goal-based calorie ranges in kcal/day.

Written by Golam Rabbani, Founder & Lead Engineer — Last updated 2026-05-01

This interactive tool requires JavaScript. Read the formula and worked example below; you can compute the result by hand.

How to use this tdee calculator

Enter your age and select your gender.
Toggle kg/lbs, then enter your weight.
Toggle cm/ft, then enter your height.
Pick your activity level (Sedentary through Very Active).
Press Calculate to see your BMR, TDEE, and goal-based daily calorie ranges.

About this tdee calculator

The TDEE (Total Daily Energy Expenditure) calculator estimates how many calories your body burns in a typical day, combining resting metabolism with movement, exercise, and the thermic effect of food. It first computes BMR using the Mifflin-St Jeor equation and then multiplies by an activity factor: 1.2 Sedentary, 1.375 Light, 1.55 Moderate, 1.725 Active, or 1.9 Very Active.

The BMR equation is from Mifflin MD, St Jeor ST, et al. (Am J Clin Nutr. 1990;51(2):241-7), and the activity multipliers are the standard FAO/WHO/UNU physical activity level (PAL) ratios used in dietary guidelines worldwide. This is an estimate for informational purposes and is not a substitute for advice from a registered dietitian or qualified clinician.

For example, a 30-year-old male, 80 kg, 180 cm, Moderate activity (×1.55): BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal/day; TDEE = 1,780 × 1.55 ≈ 2,759 kcal/day; a 10% lean bulk target ≈ 3,035 kcal/day; a 20% cut target ≈ 2,207 kcal/day. The tool is useful for setting maintenance calories before deciding whether to bulk, cut, or recomp.

FAQ

What is TDEE?: Total Daily Energy Expenditure is the calories your body burns over 24 hours, including BMR, movement (NEAT), exercise activity, and the thermic effect of food (TEF).
Which activity level should I pick?: Be honest. Most desk workers who only exercise 1–3 days/week are "Light" (1.375). "Moderate" assumes 3–5 structured sessions plus daily walking. Reserve "Very Active" for manual labour or twice-a-day training.
How accurate is the result?: Mifflin-St Jeor predicts BMR within about ±10% for most adults. The activity multiplier is the larger source of uncertainty — track your weight for 2–4 weeks and adjust calories if it doesn't change as expected.
What's the difference between BMR and TDEE here?: BMR is the at-rest calorie burn (60–75% of TDEE for most people). TDEE adds activity. The tool shows both so you can see how much of your daily intake goes to baseline metabolism versus movement.
Does this tool save my data?: No. All inputs run in your browser and are cleared when you close the tab.
Is the TDEE calculator free?: Yes — completely free, no signup or limits.