TDEE Calculator

Calculate total daily energy expenditure — the calories you burn in a day including activity — to find your maintenance calories.

What is the TDEE Calculator?

TDEE is BMR plus the energy used for movement, exercise and digesting food. Eating at your TDEE keeps weight stable.

How does it work?

BMR (Mifflin-St Jeor) is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).

Formula

TDEE = BMR × activity factor

Example

A BMR of 1,649 kcal with moderate activity (1.55) gives a TDEE of about 2,556 kcal.

Frequently asked questions

Which activity level should I pick?

Most office workers who exercise 3–4 times a week fit “moderately active”. If unsure, pick the lower level and adjust based on weight trends.

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