💪 Health & Fitness
TDEE Calculator
Estimate total daily energy expenditure.
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Estimate total daily energy expenditure. This dedicated page is built for fast, clean calculations and search visibility.
Enter your values, click calculate, and see the result instantly. The page uses a simple, focused layout to improve usability on mobile and desktop.
How to use this calculator
- Open the tdee calculator page.
- Enter the required values in the form fields.
- Click Calculate to see the result and breakdown.
- Use the related links to explore similar tools.
Results are estimates. For lending, taxes, trading, nutrition, or medical decisions, verify with a qualified professional.
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How TDEE is calculated
Total Daily Energy Expenditure (TDEE) = BMR × Activity Multiplier. The activity multipliers are: Sedentary (desk job, little exercise) = 1.2; Lightly active (1–3 days/week exercise) = 1.375; Moderately active (3–5 days/week) = 1.55; Very active (6–7 days/week hard exercise) = 1.725; Extremely active (physical job + daily training) = 1.9.
Most people overestimate their activity level. An office worker who exercises 3 times a week is "lightly active" (1.375), not "moderately active." Using the wrong multiplier can overstate TDEE by 200–300 kcal/day, causing weight gain rather than loss on a supposed "maintenance" diet.
The most reliable way to find your true TDEE
- Track everything you eat for 2 weeks using a food app.
- Track your body weight daily (morning, after using the restroom).
- If your weight is stable over 2 weeks, your average daily intake is your actual TDEE.
- This real-world measurement is more accurate than any formula because it accounts for your individual metabolism.
Fat loss: eat 300–500 kcal below TDEE. Muscle gain (lean bulk): eat 150–300 kcal above TDEE. These are intentionally small adjustments. Large surpluses don't build muscle faster but do add fat. Large deficits don't burn fat faster but do burn muscle.
Frequently asked questions
Why does my calculated TDEE seem too high?▼
Calculated TDEE using activity multipliers often overestimates real-world expenditure. NEAT (Non-Exercise Activity Thermogenesis — all movement outside formal exercise) varies enormously. Someone who 'exercises 4 days a week' but sits for 10+ hours otherwise may have a true TDEE closer to 1.375× than 1.55×. Use 2-week food tracking with stable weight for your real number.
Does TDEE change as I lose weight?▼
Yes. As body weight decreases, TDEE decreases because there's less mass to maintain and move. For every kg of weight lost, TDEE typically decreases by 7–15 kcal. Additionally, metabolic adaptation can reduce TDEE by an additional 10–15% beyond what weight loss predicts. Recalculate TDEE every 5–10 kg of weight loss to adjust calorie targets.
How much does exercise increase TDEE?▼
A typical 45-minute gym session burns 200–400 calories. Over a week, 4 such sessions add 800–1,600 kcal to TDEE. Wearable trackers significantly overestimate calorie burn (often by 30–100%). Don't eat back all 'exercise calories' shown by your tracker.
What is NEAT and why does it matter?▼
NEAT stands for Non-Exercise Activity Thermogenesis — calories burned through all movement that isn't formal exercise: walking, fidgeting, household tasks, standing vs. sitting. NEAT accounts for 200–1,000+ kcal/day depending on lifestyle. Highly active people (standing jobs, frequent movement) can have NEAT as high as or higher than their formal exercise burn.