TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total calories you burn daily, including rest and activity. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. Formula: TDEE = BMR × Activity Multiplier. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active). This gives you the calories needed to maintain your current weight.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest—just to keep you alive (breathing, circulation, cell production). TDEE includes BMR plus all daily activities: walking, exercise, digestion (TEF), and non-exercise activity (NEAT). For most people, TDEE is 1.3-2× their BMR depending on activity level.

Create a 500-750 calorie deficit below your TDEE for safe, sustainable weight loss of 1-1.5 lbs (0.5-0.7 kg) per week. Example: If your TDEE is 2,200 calories, eat 1,450-1,700 calories daily. Never go below 1,200 (women) or 1,500 (men) calories without medical supervision. Larger deficits risk muscle loss and metabolic slowdown.

Be honest—most people overestimate their activity. Sedentary: Desk job, little exercise. Lightly active: Light exercise 1-3 days/week. Moderately active: Moderate exercise 3-5 days/week. Very active: Hard exercise 6-7 days/week. Extremely active: Physical job plus hard training. When uncertain, choose the lower option and adjust based on results.

Recalculate every 10-15 lbs (5-7 kg) of weight change, or every 4-8 weeks during active weight loss/gain. As your weight changes, your TDEE changes too—lighter bodies burn fewer calories. Also recalculate if your activity level significantly changes. Track your weight weekly and adjust calories if progress stalls for 2+ weeks.