Example 1 — Moderate activity
- Man, 30, 80 kg, 180 cm
- Activity: moderate (×1.55)
TDEE ≈ 2759 kcal/day
BMR ≈ 1780 kcal multiplied by 1.55.
TDEE calculator — total daily energy expenditure
Enter sex, age, weight, height, and how active you are — we'll estimate your full daily calorie needs (TDEE).
TDEE is an estimate, not medical advice. Real needs vary — if you're cutting or bulking, watch your weight for a few weeks and talk to a dietitian if you want a second opinion.
Result
Fill in the fields and click Calculate.
How results are calculated
First BMR (Mifflin–St Jeor) from weight (kg) and height (cm), then × PAL 1.2–1.9.
First BMR (Mifflin–St Jeor): header weight (lb) and height (in) are converted to kg/cm, then × PAL 1.2–1.9.
TDEE = BMR × activity factor — calories to maintain current weight.
How to use the calculator
- Choose your sex, then enter age, weight, and height.
- Choose the activity level closest to your typical week.
- Click Calculate to see your TDEE and underlying BMR.
- Eat below TDEE to cut, above it to bulk.
Usage examples
Example 2 — Light activity
- Woman, 28, 65 kg, 165 cm
- Activity: light (×1.375)
TDEE ≈ 1898 kcal/day
A lower activity multiplier means a smaller add-on above BMR.
Example 3 — High activity
- Man, 45, 95 kg, 175 cm
- Activity: high (×1.725)
TDEE ≈ 3146 kcal/day
High activity significantly raises needs despite the older age.
FAQ
How is TDEE different from BMR?
BMR is energy at complete rest. TDEE multiplies BMR by activity — movement, work, training, and everyday life.
How do I pick an activity level?
Match a typical week — job plus workouts: from desk work with no exercise up to a physical job plus hard training.
What if I overestimate my activity?
TDEE comes out too high, and eating at that level usually means slow weight gain. Unsure? Pick a lower level and watch your weight for 2–3 weeks.
Should I eat exactly that number every day?
TDEE is roughly the intake that holds weight steady. Days don't have to be perfect — the weekly average matters more.
How big a deficit or surplus is sensible?
People often start around 300–500 kcal down or up and see how the body responds. Deeper cuts are better planned with a dietitian.
Does TDEE change over time?
Yes — with weight, muscle, and activity. Recalculate after a bigger weight change.
Why does my fitness app disagree?
Apps use different BMR formulas and activity multipliers. Direction and ballpark should line up — exact numbers can differ by a few hundred kcal.
Should I eat below my BMR?
Staying under BMR for long usually isn't a good idea. If you want a deficit, stay closer to TDEE minus a moderate cut, not a rest-metabolism crash diet.