TDEE Calculator
Total daily energy expenditure
How TDEE is calculated
TDEE (Total Daily Energy Expenditure) is your basal metabolic rate (BMR) multiplied by an activity factor:
TDEE = BMR × activity factor
You can choose the BMR formula (Mifflin-St Jeor, default, or Harris-Benedict). The activity factors used are: sedentary 1.2; light 1.375; moderate 1.55; intense 1.725; very intense 1.9. The goal then applies an adjustment (lose −15%, maintain, gain +10%).
How to interpret the result
The calculator shows three values in kcal/day: your basal metabolic rate, your TDEE (maintenance) and your target calories for the chosen goal.
- To maintain weight: eat around your TDEE.
- To lose weight: a moderate deficit (here −15%; typically −15/20%).
- To gain muscle: a moderate surplus (here +10%; typically +10/15%).
Why it matters
Knowing your TDEE is the basis for setting nutrition consistent with your goal (losing, maintaining or gaining). It is one of the most searched calculations among people following a diet or training plan.
From your needs you can move on to the macronutrient split; for basal metabolic rate alone see the guide to BMR formulas.
What to enter
- Sex, age, weight (kg) and height (cm) for the basal metabolic rate.
- Activity level: choose the band that truly reflects your lifestyle (training + daily activity).
- Goal: lose, maintain or gain weight.
What to do about your result
Use the target calories as a starting point and adjust by tracking your weight over time: if it does not change as expected, change calories gradually.
When to see a professional: for strongly hypocaloric diets, major goals or medical conditions, work with a doctor or dietitian.
Limitations
- The activity factor is an estimate and is easy to overestimate.
- Actual TDEE varies with body composition and metabolic adaptation.
- It is an informational estimate, not a dietary prescription.