Estimate your daily calorie needs from BMR and activity level.
Health figures are processed locally and never stored.
How is TDEE calculated?
TDEE = BMR × activity factor, ranging from 1.2 for sedentary to 1.9 for very active, with BMR from the Mifflin-St Jeor equation. Eat around your TDEE to maintain, below to lose and above to gain; a 500-calorie daily change targets roughly 0.45 kg per week. A BMR of 1,649 at a moderate 1.55 factor gives about 2,556 calories per day.
Understanding your result
Eat around your TDEE to maintain, below it to lose and above it to gain. Activity factors are estimates — adjust based on real results.
Formula and method
TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active), where BMR uses the Mifflin-St Jeor equation. A 500-calorie daily change targets roughly 0.45 kg per week.
Assumptions and limitations
TDEE here is a general estimate, not medical or dietary advice, and it varies by individual. Activity factors are broad approximations, and real energy use depends on body composition, movement and metabolism the tool cannot measure. Use it as a baseline, adjust to your results, and consult a qualified professional before significant changes.
Worked example
A BMR of 1,649 at a moderate factor of 1.55 gives a TDEE of about 2,556 calories per day.
How to use this tool
- Enter gender, age, height and weight.
- Choose your activity level.
- Press Calculate to see maintenance and goal calories.
Common mistakes to avoid
- Overestimating activity level, which inflates calorie targets.
About the TDEE Calculator
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn per day including activity, which is the basis for maintaining, losing or gaining weight.
Who should use this tool
People planning nutrition around weight goals who want an estimate of the calories they burn each day including activity. Suited to anyone using their resting rate and an activity factor as a starting figure for maintaining, losing or gaining weight, then refining it against real results.
Benefits
- Estimates daily calories burned including your activity level
- Builds on the Mifflin-St Jeor resting rate
- Gives a baseline for maintaining, losing or gaining
- Runs privately in your browser, no sign-up
Practical use cases
- Estimating maintenance calories for your activity level
- Setting a baseline before adjusting for a goal
- Comparing energy needs across activity factors
- Refining your figure against real-world results
Frequently asked questions
How fast can I lose weight?
A moderate deficit of about 500 calories a day targets roughly half a kilogram per week. Consult a professional for personalised advice.
How is TDEE different from BMR?
BMR is the energy your body uses at complete rest, while TDEE adds the calories burned through daily movement and exercise. The tool multiplies your BMR by an activity factor to reach TDEE, so it is always higher than BMR. TDEE is the figure that reflects your full daily energy needs.
Which activity factor should I choose?
Pick the factor that best matches your typical week, from sedentary at around 1.2 up to very active near 1.9. Since these are broad approximations, it is easy to over or underestimate. If your weight does not move as expected at your calculated TDEE, adjust the factor and recalculate.