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).
Worked example
Scenario: A 30-year-old man, 70 kg and 175 cm, who exercises 3–5 days a week.
- BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,648.75 kcal.
- Moderate activity multiplier: 1.55.
- TDEE = 1,648.75 × 1.55 = 2,555.6 kcal a day.
Result: An estimated TDEE of about 2,556 kcal a day.
Tips and common mistakes
- Most people overestimate activity; if unsure, pick the lower level and adjust after two to three weeks of tracking.
- The difference between levels is large: sedentary gives 1,978 kcal and very active 3,133 kcal for this person.
- Use the Calorie Calculator if you want a target for losing or gaining weight.
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.
What TDEE can—and cannot—tell you
TDEE combines an estimated resting energy requirement with an activity multiplier. The result is best treated as a starting estimate, not the exact number of calories you burn every day. Activity multipliers describe broad activity patterns and cannot capture every difference in occupation, exercise intensity, body composition or day-to-day movement.
If you use TDEE for planning, compare the estimate with your real-world weight trend over several weeks and adjust cautiously. Energy needs also change as body weight, activity and body composition change.
Sources and review
Method: Mifflin-St Jeor BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Sources:
- Mifflin MD, St Jeor ST, et al. American Journal of Clinical Nutrition, 1990;51(2):241–247.
- FAO/WHO/UNU expert consultation on human energy requirements (2001/2004).
Last reviewed: October 2026 by Faheem Ali, founder of CalculatorAnything. The method and examples are provided for transparency; results remain estimates and may contain errors.
Results are estimates for general information and screening, not a diagnosis or medical advice. Talk to a qualified healthcare professional before making health or diet decisions. Spotted an error? Tell us — see our editorial policy for how corrections are handled.