Overview
TDEE is the total energy your body uses per day, including basal metabolism, daily activity, exercise and digestion. Knowing it helps estimate maintenance calories, but it is not a direct measurement.
Formula
BMR is calculated with Mifflin-St Jeor, then multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active.
How it works
Enter your details
Sex, age, height and current weight.
Choose usual activity
Think about a full week, not one workout day.
Read TDEE
This estimates maintenance calories, not a weight-loss target.
Worked examples
Man, 30, 70 kg, 170 cm
BMR is about 1,618 kcal; with moderate activity TDEE is about 2,507 kcal.
Woman, 30, 60 kg, 165 cm
BMR is about 1,320 kcal; with light activity TDEE is about 1,815 kcal.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is energy at complete rest; TDEE includes activity, exercise and digestion. TDEE is almost always higher.
Do I need to measure activity precisely?
That is not possible, so choose the closest description of your usual week and track the result.
Can I use TDEE for weight loss?
It can be a reference, but use the daily calorie target calculator for a gradual target with a protective floor.
Why does it differ from my fitness watch?
A watch measures a specific activity, while TDEE covers the whole day. Numbers can differ due to equations and sensors.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.