TDEE calculator - total daily energy expenditure
Estimate your total daily energy expenditure from your activity, compare the five levels and get guideline intakes for each weight goal.
Profile and activity
The result appears as soon as the fields are filled in. It remains a statistical estimate.
Sex used by the equation
Height
Usual activity level
Your estimated daily expenditure
TDEE
kcal/day
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Estimate of the calories you burn over a day, activity included. Eating this amount should keep your weight steady.
By activity level
- Sedentary× 1.2
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- Lightly active× 1.375
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- Moderately active× 1.55
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- Very active× 1.725
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- Extremely active× 1.9
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Guidelines by goal
- Weight loss −500 kcal
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- Mild weight loss −250 kcal
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- Maintenance
- -
- Mild weight gain +250 kcal
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- Weight gain +500 kcal
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Guideline figures based on about 7,700 kcal per kilogram (3,500 kcal per pound); actual change slows over time and varies from person to person.
Method & sources
The calculation first estimates the basal metabolic rate with Mifflin-St Jeor, then multiplies it by a commonly used activity factor. These factors follow the physical activity level concept described by the FAO and the WHO.
Formula
TDEE = basal metabolic rate × activity factor (1.2 · 1.375 · 1.55 · 1.725 · 1.9)Limitations
- Activity factors are commonly used multipliers, not official values, and activity level is hard to assess for yourself.
- Actual expenditure varies from day to day and depends in particular on body composition and actual activity.
- The guidelines by goal do not replace support from a health professional.