TDEE Calculator
Total daily energy expenditure
About This Calculator
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for exercise, movement, and daily activity. It represents the total calories you burn in a day and is the baseline for any nutrition goal — eat at TDEE to maintain weight, below it to lose, above it to gain.
Formula
TDEE = BMR × Activity Multiplier
Sedentary (desk job, no exercise): ×1.2
Lightly active (1-3 days/week): ×1.375
Moderately active (3-5 days/week): ×1.55
Very active (6-7 days/week): ×1.725
Extremely active (athlete, physical job): ×1.9
Example Calculation
BMR = 1,780 kcal; exercises 3-5 days/week (moderately active)
- TDEE = 1,780 × 1.55 = 2,759 kcal/day
- To lose 0.5 kg/week: eat 2,759 − 550 = 2,209 kcal/day
- To gain 0.5 kg/week: eat 2,759 + 550 = 3,309 kcal/day
Maintenance: 2,759 kcal; Loss: 2,209 kcal; Gain: 3,309 kcal
Activity Multipliers
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | 1.2 | Office work, no exercise |
| Lightly active | 1.375 | Walk 2-3x/week, light gym |
| Moderately active | 1.55 | Gym 3-5x/week |
| Very active | 1.725 | Hard exercise 6-7 days/week |
| Extremely active | 1.9 | Physical labor + daily training |
Frequently Asked Questions
How accurate is the TDEE calculation?
TDEE from formulas is an estimate with ±15-20% accuracy. The activity multipliers are the biggest source of error — people tend to overestimate their activity level. Track your weight for 2-3 weeks at your calculated TDEE and adjust based on actual results.
Should I eat less on rest days?
Some people cycle calories (more on workout days, less on rest days). While this can be effective, the simpler approach is to use your weekly average TDEE. The difference in daily expenditure between workout and rest days is smaller than most people think — about 200-400 kcal.
What is NEAT and why does it matter?
Non-Exercise Activity Thermogenesis (NEAT) is calorie burning from everyday movement — walking, fidgeting, standing, taking stairs. NEAT varies enormously between individuals (500-2,000 kcal/day) and is the main reason two people of the same size can have very different TDEE.
Can I lose weight by eating at my TDEE?
Only if your actual TDEE is higher than calculated. If your true TDEE exactly matches your calories, weight is maintained. To lose fat you need a sustained calorie deficit below true TDEE. Start with a 10-20% deficit and monitor results.