TDEE Calculator
Total Daily Energy Expenditure: how many calories you actually burn per day with your activity level.
How it works
TDEE = BMR × activity factor (1.2–1.9)
BMR comes from the Mifflin-St Jeor equation; the multiplier scales it for how much you move. The factors are population averages — treat the result as a starting point and adjust by what the scale does over 2–3 weeks.
Worked example
BMR of 1,722 kcal with moderate activity (×1.55) gives a TDEE of about 2,670 kcal — maintenance intake for that lifestyle.
Frequently asked questions
Which activity level should I pick?
Most desk workers who train 3–4 times a week are "light" to "moderate". People consistently overestimate — when in doubt, pick the lower level and adjust from results.
Why am I not losing at my calculated deficit?
The estimate can be off ±10%, food logging usually undercounts, and burn drops slightly as you lose weight. Track 2–3 weeks of real data and adjust 100–200 kcal at a time.
Does TDEE change as I lose weight?
Yes — a lighter body burns fewer calories. Recalculate every 10–15 lb of change.
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This is a general educational estimate, not medical advice. Bodies differ — for decisions about diet, training, medication or health conditions, talk to a doctor or registered dietitian.