TDEE Calculator

Calculate Total Daily Energy Expenditure for weight management.

How to Do It Manually

TDEE (Total Daily Energy Expenditure) combines your resting metabolic rate with calories burned through activity. Eating below TDEE creates a deficit for weight loss.

TDEE = BMR × Activity Multiplier
  1. Calculate BMR based on age, sex, height, and weight.
  2. Choose an activity level: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extremely active (1.9).
  3. Multiply BMR by the activity multiplier.

Frequently Asked Questions

Can TDEE change over time?

Yes, as you gain or lose weight, your TDEE changes. Recalculate every 5–10 pounds of change.

What's a good calorie deficit for weight loss?

A deficit of 300–500 calories per day (1–2 pounds per week) is generally safe and sustainable.