What’s your
TDEE?
See your Total Daily Energy Expenditure across every activity level, all at once.
Your TDEE at each activity level:
The Basics
What Is TDEE, Exactly?
TDEE isn’t one fixed number — it’s made up of four components that add up across your day. Understanding what makes up your TDEE helps explain why two people of the same weight can have very different calorie needs.
BMR
Calories burned at complete rest
NEAT
Daily movement — walking, fidgeting, chores
TEF
Calories burned digesting food
EAT
Structured exercise, like gym sessions
This calculator estimates all four components together using your activity multiplier, so you don’t need to calculate NEAT, TEF, and EAT separately.
The Method
How TDEE Is Calculated
Start With BMR
Using the Mifflin-St Jeor equation — the most reliable formula for everyday use:
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Multiply by Activity Level
TDEE = BMR × Activity Multiplier. This calculator shows your number across every level at once, so you can see the full range instead of guessing which single category fits:
| Activity Level | What It Looks Like | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no structured exercise | × 1.2 |
| Lightly active | Light exercise 1–3 days/week | × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | × 1.55 |
| Very active | Hard exercise 6–7 days/week | × 1.725 |
| Extra active | Physical job plus daily training | × 1.9 |
Using Your Number
What To Do With Your TDEE
Your TDEE is a starting point, not a fixed rule. Once you have it:
| Goal | What To Do |
|---|---|
| Maintain weight | Eat at your TDEE |
| Lose fat | Eat 10–25% below your TDEE |
| Build muscle | Eat 5–15% above your TDEE |
Ready to set your calorie target?
Turn your TDEE into a goal-specific calorie and macro plan.
Questions
TDEE Calculator FAQs
Yes — completely free, no signup, no email required.
BMR is the calories you burn at complete rest, doing nothing. TDEE adds your daily movement, food digestion, and exercise on top of BMR — it’s the number that actually reflects a normal day.
Yes. As you lose or gain weight, your BMR shifts, and so does your TDEE. It’s worth recalculating every couple of months or after a significant weight change rather than treating it as permanent.
Different calculators use different BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multiplier scales, which produces slightly different numbers. All are estimates — use yours as a starting point and adjust based on real results.
Only if your goal is to maintain your current weight. If you’re trying to lose or gain, you’ll need to eat below or above your TDEE — see the goal table above for typical adjustment ranges.
This calculator is provided for general informational purposes and is not a substitute for advice from a registered dietitian or physician, particularly if you have a medical condition affecting your nutrition needs.