Calculate Total Daily Energy Expenditure based on activity level and body stats.
TDEE stands for Total Daily Energy Expenditure — basically, the full number of calories you burn in a day once you add your normal activity on top of your resting metabolism. This calculator takes your BMR and multiplies it by how active your lifestyle actually is, from mostly sitting at a desk to training six days a week. It's the number most diet and fitness plans should really be built around.
A lot of people know their weight but have no idea how many calories they actually burn in a day, so they either eat way too little or way too much without realizing it. This tool exists to close that gap with a realistic estimate based on real activity habits, not just a guess pulled from a random app.
TDEE is calculated by taking your BMR and multiplying it by an activity factor — 1.2 for sedentary, up to around 1.9 for extremely active people. So if your BMR is 1600 and you're moderately active (factor of 1.55), your TDEE lands around 2480 calories a day. That's roughly how many calories you'd need to eat to maintain your current weight.
Total Daily Energy Expenditure — the full number of calories your body burns in a day, including rest, digestion, and activity.
BMR only covers calories burned at complete rest. TDEE adds your daily movement and exercise on top of that base number.
Be honest — most desk-job people with light exercise 1-3 times a week fall into 'lightly active,' not 'very active.'
Yes, eating below your TDEE creates the calorie deficit needed for fat loss, while eating above it supports muscle gain.
Every 4-6 weeks, or whenever your weight or activity level changes noticeably.