Calculator
TDEE Calculator
Estimate total daily energy expenditure by combining an estimated BMR with an activity factor. Review assumptions behind each activity level.
Estimate daily energy needs
Your estimate
What TDEE means
Total daily energy expenditure (TDEE) is an estimate of the energy you use across an entire day. It includes resting energy expenditure plus the energy associated with activity and other normal processes. This calculator estimates TDEE by multiplying the Mifflin-St Jeor BMR estimate by an activity factor.
Formula
| Level | Factor | Assumption |
|---|---|---|
| Sedentary | 1.20 | Little structured exercise and mostly sedentary routine |
| Lightly active | 1.375 | Light exercise or activity around 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise around 3–5 days/week |
| Very active | 1.725 | Hard exercise or sports around 6–7 days/week |
| Extra active | 1.90 | Very hard training or physically demanding work |
Worked example
If a hypothetical person's BMR is 1,650 kcal/day and their selected activity factor is 1.55, estimated TDEE = 1,650 × 1.55 = 2,557.5 kcal/day, displayed as about 2,558 kcal/day.
Why the activity factor matters
Activity factors are broad assumptions. A person who trains four days per week may still have a low-movement desk job, while another person may walk extensively at work. The same label can therefore represent different real-world energy expenditure.
How to interpret the estimate
TDEE is best treated as a starting estimate. Real energy expenditure changes with routine, body composition, exercise intensity, sleep, and other factors. If you use a calorie estimate for planning, observe real-world trends over time rather than assuming the calculator is exact.
Limitations
- BMR itself is estimated.
- Activity multipliers are generalized assumptions.
- Actual expenditure can vary substantially from the estimate.
- This tool does not create individualized medical or dietary prescriptions.
Frequently asked questions
What is TDEE?
TDEE is an estimate of total daily energy expenditure.
How does this calculator estimate TDEE?
It estimates BMR with Mifflin-St Jeor and multiplies BMR by a selected activity factor.
Which activity level should I choose?
Choose the description that best matches your usual routine, not your ideal routine.
Is 1.55 always accurate for moderate activity?
No. It is a generalized factor and real energy expenditure varies.
What is the difference between BMR and TDEE?
BMR is a resting estimate; TDEE attempts to represent the whole day's energy expenditure.
Can TDEE change?
Yes. Changes in body size, activity, routine, and other factors can change energy needs.
Can TDEE be used as an exact calorie prescription?
No. It is an estimate and should be interpreted in context.
What should I do if my actual needs seem different?
Use observed trends and discuss persistent concerns with a qualified professional.