TDEE Calculator: Your Total Daily Calorie Burn Explained
BMR tells you what you burn at rest, but you do not spend the day at rest. TDEE adds your activity to give the number that actually guides eating.
What is the TDEE Calculator?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, giving an estimate of all the calories you burn in a typical day, including movement and exercise. Pick the activity level that best matches your normal week. The result is general information only, not medical advice, and it is an estimate — tracking your weight over a few weeks shows whether it is right for you.
How to use it
- Enter your weight, height, age, and sex.
- Choose the activity level closest to your normal week.
- Read your BMR and your estimated total daily calories.
Worked example
A 30-year-old man (70 kg, 175 cm) has a BMR of 1,648.75 calories. At the Moderately active level (×1.55), his TDEE is 2,555.56 calories per day.
How is TDEE different from BMR?
BMR is your at-rest burn, while TDEE is BMR multiplied by an activity factor that accounts for walking, working, and exercising. A sedentary person might multiply BMR by 1.2, while a very active person multiplies it by 1.725. That is why two people with the same BMR can have very different daily calorie needs.
Frequently asked questions
Which activity level should I pick?
Be honest about a typical week: desk work with little exercise is Sedentary, while a physical job or daily hard training pushes you toward Very active.
How do I use TDEE for weight loss?
Eating modestly below TDEE usually leads to gradual loss, while eating above it usually leads to gain — but keep any deficit moderate and steady.