TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level locally in your browser.
TDEE starts from the BMR estimate.
A rough estimate of daily calories needed to maintain current body weight.
Regular exercise plus some daily movement.
Activity level is easy to overestimate. If long-term weight change differs from the estimate, adjust using 2 to 4 weeks of records.
About this tool
Estimate total daily energy expenditure from BMR and activity level locally in your browser.
Your body measurements and activity selection are calculated locally in your browser and are not uploaded to a server.
TDEE is an estimate based on formulas and activity multipliers. It is not medical or nutrition advice. If you are pregnant, under 18, managing a medical condition, using medication, or have eating disorder concerns, consult a qualified professional.
How to use it
- Enter sex, age, height, and weight.
- Choose the activity level that best matches your routine.
- Review BMR, TDEE, and the activity multiplier.
Common use cases
- Estimate maintenance calories
- Compare activity levels
- Use TDEE before setting a calorie goal
Choosing an Activity Level
TDEE multiplies BMR by an activity factor. Because activity is easy to overestimate, choose the option that matches your normal week rather than your best training week.
| Activity level | Typical pattern | Multiplier |
|---|---|---|
| Sedentary | Desk work and little exercise | 1.2 |
| Light | Light exercise 1-3 days per week | 1.375 |
| Moderate | Regular exercise 3-5 days per week | 1.55 |
| Active | Hard exercise or physical work most days | 1.725 |
| Very active | Very hard training, physical work, or multiple sessions | 1.9 |
FAQ
Why can TDEE be inaccurate?
Activity level, muscle mass, sleep, medication, and health status can all change real daily energy needs.
Should I choose a higher activity level?
Only if it matches your actual routine. Many people overestimate activity, so start conservatively.
Are my inputs uploaded?
No. The calculation runs locally in your browser.