TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level.
About the TDEE Calculator
Total Daily Energy Expenditure is the full picture of how many calories you burn in a day — your resting metabolism plus everything from walking around to structured exercise. This calculator scales your BMR by an activity multiplier to estimate that complete daily calorie burn.
How It Works
The calculator first computes BMR using the Mifflin-St Jeor equation, then multiplies it by a standard activity factor corresponding to your selected activity level, ranging from sedentary (little movement) to very active (intense daily exercise).
TDEE = BMR × Activity Factor, where the factor ranges from about 1.2 (sedentary) to 1.9 (very active).
Example
Scenario: A 30-year-old male, 70 kg, 175 cm, at a moderate activity level.
Result: BMR of about 1,649 kcal scaled to a TDEE of roughly 2,556 kcal per day.
Assumptions & Limitations
- Activity multipliers are population averages and represent broad categories rather than precisely measured individual output.
- Assumes consistent activity level day to day, rather than a mix of very active and very sedentary days.
- TDEE is an estimate — actual calorie burn varies with muscle mass, fitness level, and even ambient temperature.
- Wearable fitness trackers that measure heart rate and movement directly can provide a more personalized estimate than a formula alone.