How it works
The TDEE calculator estimates BMR first, then multiplies BMR by your selected activity level to estimate maintenance calories.
Maintenance calories
TDEE Calculator
Estimate maintenance calories from BMR and activity level, compare activity multipliers, and learn how to adjust your TDEE after real-world tracking.
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BMR, TDEE, BMI shown together
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Macros, schedule, or explanation
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Complete the form and calculate daily calories, BMR, TDEE, BMI, macros, and goal feedback locally in your browser.
Formula explanation
TDEE is estimated as BMR x activity multiplier. Activity multipliers usually range from 1.2 for sedentary days to 1.9 for very intense activity or heavy labor.
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Quick Answers
What is TDEE?
TDEE is total daily energy expenditure, an estimate of how many calories you burn per day.
It includes resting energy needs plus activity. For most users, TDEE is a starting estimate for maintenance calories.
How is TDEE calculated?
TDEE is usually calculated by multiplying BMR by an activity multiplier.
This calculator estimates BMR first, then applies your selected activity level so you can see how movement changes maintenance calories.
What activity level should I choose?
Choose the activity level that matches your usual week, not your most active day.
If you are between two levels, start with the lower estimate and adjust after 2 weeks of real body-weight trend data.
Is TDEE the same as maintenance calories?
TDEE is commonly used as an estimate of maintenance calories.
Your real maintenance may differ because formulas cannot fully know daily movement, tracking accuracy, digestion, or metabolic adaptation.
Why can TDEE estimates be wrong?
TDEE estimates can be wrong when activity level, food tracking, or body-weight trend data is off.
Use the number as a starting point, then compare your real trend over 2 weeks before changing calories.
How should I adjust TDEE after 2 weeks?
Adjust TDEE in small 100-150 calorie steps after comparing your expected and actual weight trend.
If weight is stable, the estimate is probably close. If weight drifts up or down unintentionally, make a small adjustment and track again.
Guides
FAQ
What does TDEE mean?
TDEE means total daily energy expenditure, an estimate of calories burned in a full day.
How do you calculate TDEE?
TDEE is estimated by calculating BMR and multiplying it by an activity factor such as 1.2, 1.375, 1.55, 1.725, or 1.9.
Which activity level should I choose?
Choose the level that reflects your normal week. If two levels both seem plausible, start with the lower estimate and adjust after tracking.
Is TDEE the same as BMR?
No. BMR estimates resting calories, while TDEE includes activity and is usually closer to maintenance calories.
Is TDEE the same as maintenance calories?
TDEE is commonly used as a maintenance calorie estimate, but real maintenance can differ from the formula result.
How accurate is a TDEE calculator?
A TDEE calculator is a useful starting estimate, not an exact measurement. Real results should be calibrated with consistent tracking.
What should I do after I know my TDEE?
Use TDEE as a maintenance baseline, then plan a calorie target or macro target based on whether you want to maintain, lose, or gain weight.
Is this medical advice?
No. TDEE results are educational estimates and are not medical advice.