TDEE
CALCULATOR
Calculate your Total Daily Energy Expenditure — the number that controls your weight.
What This Calculator Does
The TDEE Calculator finds your Total Daily Energy Expenditure — the complete number of calories your body burns across all four components: BMR (rest), TEF (digestion), exercise, and NEAT (all non-exercise movement). This is the master number for weight management.
The Formula Explained
TDEE = BMR × Activity Multiplier. Sedentary ×1.2 · Lightly Active ×1.375 · Moderately Active ×1.55 · Very Active ×1.725 · Athlete ×1.9. Example: BMR 1,700 kcal, moderately active → TDEE = 1,700 × 1.55 = 2,635 kcal/day. NEAT alone can vary by 2,000 kcal/day between individuals of the same size.
What Your Result Means
Eating at your TDEE maintains weight. 500 kcal below = ~0.5kg fat loss per week. 200–300 kcal above = lean muscle gain phase. Recalculate every 4–6 weeks as your weight changes — your TDEE decreases as you lose weight.
Macro Calculator to split TDEE into protein/carbs/fat · Calorie Calculator for goal-specific targets
What Is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in a day. It combines BMR (60–70% of TDEE), the thermic effect of food (~10%), exercise activity (~15–30%), and non-exercise activity thermogenesis (NEAT, ~15–50%). TDEE is your maintenance calorie level — eat consistently below it to lose weight, above it to gain.