TDEE Calculator
See your estimated Total Daily Energy Expenditure (TDEE) — total calories burned per day — compared across every activity level side by side.
Total Daily Energy Expenditure by activity level
BMR (1370 kcal/day) × an activity multiplier. Pick the row closest to your actual routine — TDEE is your estimated maintenance calories at that activity level.
| Activity level | Estimated TDEE |
|---|---|
| Sedentary (little or no exercise) | 1644 kcal/day |
| Lightly active (1–3 days/week) | 1884 kcal/day |
| Moderately active (3–5 days/week) | 2124 kcal/day |
| Very active (6–7 days/week) | 2364 kcal/day |
| Extremely active (physical job or 2x/day training) | 2603 kcal/day |
TDEE is an estimate that assumes your actual activity matches the level you pick — real energy expenditure varies day to day. Use it as a starting point, not an exact number or medical advice.
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How to use tdee calculator
- 1Enter your sex, age, height and weight (metric or imperial).
- 2Compare your estimated BMR and TDEE across every activity level in the table.
- 3Pick the row that most closely matches your actual weekly routine.
About this tool
TDEE (Total Daily Energy Expenditure) estimates the total calories you burn in a typical day: your BMR (calories burned at complete rest) multiplied by an activity multiplier that accounts for exercise and daily movement. It's the number most people actually mean when they ask how many calories they burn in a day.
Rather than asking you to commit to a single activity level upfront, this calculator shows your estimated TDEE at every level side by side — sedentary through extremely active — so you can see how much your estimate changes as your routine does, and pick whichever description fits you most honestly.
Most people overestimate how active they really are, so it's worth erring toward the more conservative option if you're unsure. As with any formula-based estimate, treat this as a planning starting point rather than an exact number.
Frequently asked questions
Be honest about your typical week, not your best week. "Sedentary" means a desk job with little deliberate exercise; "lightly active" is light exercise 1–3 days a week; higher levels assume more frequent, more intense training. Most people who aren't athletes fall into sedentary or lightly active.
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