TDEE Calculator | Fitness Calculator

Calculate your Total Daily Energy Expenditure - how many calories you burn in a full day.

Measurement System:

Biological Sex

Male Female

Age

years

Weight

lbs

Height (feet)

Height (inches)

Height

Activity Level

Sedentary

Little or no exercise. Desk job with minimal walking.

Multiplier: 1.2

Lightly Active

Light exercise 1-3 days per week, or active job with walking.

Multiplier: 1.375

Moderately Active

Moderate exercise 3-5 days per week. Most common for regular gym-goers.

Multiplier: 1.55

Very Active

Hard exercise 6-7 days per week, or physical job plus exercise.

Multiplier: 1.725

Extremely Active

Very intense exercise daily, professional athlete, or very physical job.

Multiplier: 1.9

Your Daily Calorie Needs

2,500 cal/day

BMR (Basal Metabolic Rate)

1,800

Calories burned at complete rest

Maintenance Calories

2,500

To stay at current weight

Weight Loss (Mild)

2,000

~0.5 lb/week (500 cal deficit)

Weight Gain (Lean)

2,750

~0.5 lb/week (250 cal surplus)

Understanding Your Results

BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive - breathing, circulating blood, and basic cell function. This is the minimum your body needs even if you stayed in bed all day.

TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn through daily activities, exercise, and digesting food. This is your actual daily calorie burn.

To lose weight: Eat fewer calories than your TDEE. A 500 cal/day deficit = about 1 lb lost per week.
To maintain weight: Eat approximately your TDEE each day.
To gain weight/muscle: Eat more than your TDEE. A 250-500 cal/day surplus with strength training promotes muscle growth.