TDEE Calculator
Estimate Total Daily Energy Expenditure (TDEE) from BMR and a rough activity multiplier.
Inputs
Result
Enter values on the left and select Calculate to see the result here.
What the TDEE Calculator does
- Estimates TDEE—your daily calorie burn including activity.
- Provides simple cut/maintain/gain targets using +/- 500 kcal guidance.
How to use the TDEE Calculator
- Enter age, sex, height, and weight.
- Select your typical activity level.
- Click Calculate to see TDEE and suggested targets.
Formula / methodology used
- Computes BMR with Mifflin–St Jeor, then multiplies by the selected activity factor: 1.2, 1.375, 1.55, 1.725, or 1.9.
- Activity multipliers are rough assumptions and may not match measured energy use, wearable estimates, or every training schedule.
- Cut/gain targets apply a simple −500 or +500 kcal/day adjustment and are not personalised recommendations.
Example calculation
Male, 28 years old, 180 cm, 80 kg, moderate activity.
- BMR = 10 × 80 + 6.25 × 180 − 5 × 28 + 5 = 1,790 kcal/day
- Moderate activity multiplier = 1.55
- TDEE = 1,790 × 1.55 = 2,774.5, rounded to 2,775 kcal/day
Result: The calculator estimates about 2,775 kcal/day to maintain, about 2,275 for a simple cut target, and about 3,275 for a simple gain target.
Common mistakes and limitations
- TDEE is estimated from BMR and an activity multiplier, not measured in a lab.
- Activity multipliers are rough population-level assumptions and may overstate or understate real daily energy use.
- Do not use this as the only basis for medical, nutrition, fitness, or weight-loss decisions.
Important note
This calculator is a general guide based on your inputs and is not medical, nutrition, fitness, or weight-loss advice.
TDEE Calculator FAQs
Which activity level should I choose?
Pick what matches most weeks. If you’re between levels, choose the lower one for a more conservative estimate.
Does TDEE change over time?
Yes. Weight changes, training volume, lifestyle, health status, and body composition can all affect TDEE.