Five levels compared
Your expenditure at each activity level, with the chosen level highlighted.
Health & wellness
TDEE calculator - total daily energy expenditure
Adult daily energy expenditure from basal metabolic rate and activity level, with guideline intakes to maintain, lose or gain weight.
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
-
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
- -
- Lightly active× 1.375
- -
- Moderately active× 1.55
- -
- Very active× 1.725
- -
- Extremely active× 1.9
- -
Guidelines by goal
- Weight loss −500 kcal
- -
- Mild weight loss −250 kcal
- -
- Maintenance
- -
- Mild weight gain +250 kcal
- -
- Weight gain +500 kcal
- -
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.
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How does this tool work?
TDEE is the energy you use over a whole day, activity included. This calculator estimates it from your basal metabolic rate and activity level, compares it across the five usual levels and gives guideline intakes to maintain, lose or gain weight.
Choose the sex used by the equation, enter your age, height and weight in metric, imperial or stones, then pick the activity level that describes your usual week: the result appears straight away.
The basal metabolic rate is worked out with Mifflin-St Jeor and multiplied by the factor of the chosen level. The level table shows the effect of activity, and the guidelines by goal add or remove 250 to 500 kcal a day.
How to use this tool
Enter your profile
Choose the sex used by the equation and enter your age, height and weight in the unit you prefer.
Choose your activity
Pick the level that matches a usual week, not an exceptional one.
Read the results
Keep the order of magnitude in mind, compare the levels and treat the guidelines by goal with care.
Good to know
Guidelines by goal
Maintenance, weight loss or gain, with the estimated weekly change and a warning below the basal metabolic rate.
Kilocalories and kilojoules
The result is given in both units, in metric, imperial or stones.
From basal metabolic rate to daily expenditure
TDEE multiplies the basal metabolic rate by a factor representing usual activity.
Daily expenditure
TDEE = basal metabolic rate × activity factor
Activity factors
Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extremely active 1.9
Estimated weekly change
daily gap (kcal) × 7 ÷ 7,700 ≈ kg per week
These figures are estimates: actual expenditure and weight change vary from person to person.
Use cases
Know your daily expenditure
Get an order of magnitude of the calories you burn over a day for your profile and activity.
See the effect of activity
Compare your expenditure across the five levels, from sedentary to extremely active.
Frame a weight goal
See guideline intakes to maintain, lose or gain weight gradually.
Tips and best practices
- Choose the activity level that matches your usual routine rather than an unusually active day; when in doubt, pick the lower level.
- Treat TDEE as an order of magnitude: track your weight over several weeks to adjust it.
- Do not go below your basal metabolic rate without medical supervision, and ask a health professional before a major change in diet.
Frequently asked questions
What does TDEE represent?
TDEE (Total Daily Energy Expenditure) is the energy used over a whole day: basal metabolic rate, digestion and all physical activity, exercise included.
What is the difference between BMR and TDEE?
BMR estimates expenditure at complete rest. TDEE starts from that value and multiplies it by a factor representing your usual activity.
How should I choose an activity level?
Think of a usual week: your job (sitting or standing), how you get around and how many workouts you do. Many people overestimate their activity; when in doubt, the lower level is often closer.
How many calories should I cut to lose weight?
A deficit of 250 to 500 kcal a day is the most common guideline for gradual loss. In theory it means about 0.25 to 0.5 kg (0.5 to 1 lb) a week, but actual change slows over time. A health professional can adapt it to your situation.
Does TDEE tell me exactly how many calories to eat?
No. It is a statistical estimate, not a nutrition prescription. Tracking your weight over several weeks is still the best way to adjust it.
Can I use this calculator during pregnancy or under 18?
No. It is intended for adults and is not designed for pregnancy, breastfeeding, growth or some medical situations.
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