TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn each day — and see exactly how much to eat for any goal.
Your Total Daily Energy Expenditure
2,556 kcal/day
Eat this much to maintain your current weight.
Calorie targets by goal
Understanding your TDEE
Your Total Daily Energy Expenditure is the single most important number for managing your weight. It represents every calorie you burn in a day: your basal metabolic rate, the energy used to digest food, and all the calories burned through daily movement and exercise.
How activity level changes everything
The activity multiplier has a large impact — the difference between "sedentary" and "extra active" can be 700 calories or more per day for the same person. Be realistic when choosing yours; most people overestimate how active they are.
Turning TDEE into results
Once you know your TDEE, weight management is simple arithmetic. Eat below it for a deficit and lose fat; eat above it for a surplus and gain muscle. For a complete plan with macros, use the main calorie calculator.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a full day, including your resting metabolism (BMR) plus all movement, exercise, and digestion. It's the key number for managing your weight.
How is TDEE calculated?
TDEE is your BMR multiplied by an activity factor between 1.2 (sedentary) and 1.9 (extra active). This calculator finds your BMR with the Mifflin-St Jeor equation and applies the multiplier you select.
How do I use my TDEE?
Eat at your TDEE to maintain weight, below it to lose weight, and above it to gain. A 500-calorie daily deficit produces about 1 pound of weight loss per week.
Why is my TDEE higher than my BMR?
Your BMR only covers resting functions. TDEE adds the energy you spend moving, exercising, and digesting food, so it is always higher — often by 20–90% depending on activity.