Calculate your Total Daily Energy Expenditure (TDEE) from BMR and activity level. Free TDEE calculator with formula, examples, and FAQ.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation of any weight management plan — eat below it to lose weight, at it to maintain, or above it to gain.
TDEE = BMR × Activity Multiplier
Sedentary (little/no exercise): ×1.2
Lightly Active (1-3 days/week): ×1.375
Moderately Active (3-5 days/week): ×1.55
Very Active (6-7 days/week): ×1.725
Extremely Active (intense daily + physical job): ×1.9TDEE starts with your BMR (calories burned at rest) and multiplies it by an activity factor that accounts for exercise and daily movement. The thermic effect of food (about 10% of TDEE) is already built into the activity multipliers. These multipliers are based on the Harris-Benedict activity categories.
| Input | Output |
|---|---|
| Male, 70 kg, 175 cm, 30 years, moderate activity | BMR: 1,668 kcal, TDEE: 2,585 kcal |
| Female, 55 kg, 160 cm, 28 years, light activity | BMR: 1,278 kcal, TDEE: 1,757 kcal |
| Male, 90 kg, 182 cm, 40 years, sedentary | BMR: 1,835 kcal, TDEE: 2,202 kcal |