TDEE Calculator
Total daily energy expenditure includes resting needs, everyday movement, exercise and digestion. Estimate yours, then see what the activity assumptions mean.
Your numbers.
Your starting point.
Enter your details and calculate to see your estimate, what it means and how to use it.
How this calculator works
Resting energy is estimated with Mifflin–St Jeor, then multiplied by an activity estimate: 1.2, 1.375, 1.55, 1.725 or 1.9. These commonly used multipliers are broad planning assumptions, not part of the original Mifflin study or a measurement of your personal activity. Consider your job and daily movement as well as workouts. Do not add exercise calories again.
What your result means
The estimate provides context for a starting routine. Actual energy needs vary, and the activity factors cannot fully describe your day. Look at your longer-term trend, energy, hunger and health before deciding whether a change is needed.
What to do next
- Use the estimate as a starting point, with the limitations in mind.
- Build a few balanced meals you enjoy and can repeat.
- Review your routine over several weeks before making small adjustments.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR describes energy used at rest. TDEE includes your whole day. Here, BMR is shorthand for estimated resting energy expenditure.
Which activity level should I choose?
Think about a typical week, including your work. If you sit most of the day and train occasionally, a high activity multiplier can overestimate your needs. Start conservatively and use your observed trend.
Methodology & sources
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.