TDEE Calculator – Total Daily Energy Expenditure by Activity Level

About this tool

Most online calorie advice is too generic to be useful. TDEE is the specific number that nutrition plans, personal trainers, and dietitians use as the foundation for every diet recommendation - because it reflects your real-world energy balance, not just your body size.

TDEE - Total Daily Energy Expenditure - is the number of calories your body actually burns on a typical day. It accounts for how active you are, not just your resting metabolism. Eat below your TDEE to lose weight. Eat above it to gain.

How to use TDEE Calculator

1. Step 1: Enter Your Stats. Add your gender, age, height, and weight.
2. Step 2: Select Activity Level. Choose how active you are on a daily basis.
3. Step 3: Calculate TDEE. The tool computes your BMR and TDEE instantly.
4. Step 4: Get Calorie Goals. Review calories for weight loss, maintenance, and muscle gain.

Where this tool helps

Calculate TDEE before starting a cut, bulk, or recomp, understand how activity multipliers change your calorie needs, set a calorie deficit for gradual weight loss without losing muscle, find maintenance calories before a competition or event, compare TDEE at different activity levels to see the impact of exercise, and use as a reference before tracking macros.

• Calculates BMR using Mifflin-St Jeor, then multiplies by your activity level.
• Shows TDEE across all five activity levels so you can see how exercise affects your number.
• Gives direct calorie targets for weight loss, maintenance, and muscle gain.

The most common question is which activity multiplier to pick. Most desk workers who exercise 3x per week land between 'lightly active' and 'moderately active' - choosing the lower option is the safer starting point to avoid overestimating.