About the TDEE Calculator
Total daily energy expenditure is the number of calories you burn in a full day, including everything you do. It is your maintenance level, and it is the figure every weight goal is built from — eat below it to lose, above it to gain.
The formula
TDEE = BMR · activity factorActivity factors run from 1.2 for sedentary through 1.375 light, 1.55 moderate, 1.725 active, to 1.9 for very active. The factor covers both deliberate exercise and general daily movement.
How to use this calculator
- 1Enter your Weight (kg). The field starts at
75, which you can overwrite. - 2Enter your Height (cm). The field starts at
175, which you can overwrite. - 3Enter your Age (years). The field starts at
30, which you can overwrite. - 4Enter your Gender (1=Male, 0=Female). The field starts at
1, which you can overwrite. - 5Enter your Activity (1=Sedentary, 2=Light, 3=Moderate, 4=Active, 5=Very Active). The field starts at
3, which you can overwrite. - 6Read the result straight away — it recalculates as you type, so there is no button to press. Use Share to copy a link that reopens the page with your exact numbers filled in.
Worked example
| Input | Value |
|---|---|
| Weight (kg) | 75 |
| Height (cm) | 175 |
| Age (years) | 30 |
| Gender (1=Male, 0=Female) | 1 |
| Activity (1=Sedentary, 2=Light, 3=Moderate, 4=Active, 5=Very Active) | 3 |
Result
BMR: 1699 kcal/day
Activity: Moderate Exercise
TDEE: 2633 kcal/day
Weight Loss (−500 kcal): 2133 kcal
Weight Gain (+300 kcal): 2933 kcal
Those are the values the page loads with, so you can reproduce this result yourself and then change one field at a time to see what drives the outcome.
Understanding your result
TDEE has four components. Basal metabolic rate is 60 to 70 percent, the thermic effect of food around 10 percent, deliberate exercise typically 5 to 15 percent, and non-exercise activity thermogenesis — fidgeting, walking, standing, all incidental movement — the remainder. That last component varies enormously between individuals and is often larger than planned exercise.
People consistently overestimate their activity factor, which is the main reason calculated targets appear not to work. Three gym sessions a week alongside a desk job is "light", not "active". Choosing one factor too high can overstate maintenance by 300 calories a day, which is enough to stall weight loss entirely.
Things worth knowing
- Choose the lower activity factor when uncertain. Overestimating is the commonest error in calorie planning.
- For weight loss, subtract 15 to 20 percent from TDEE rather than following a fixed 500-calorie rule.
- Fitness tracker calorie estimates are frequently 20 to 40 percent too high. Treat them as indicative only.
- Use the calculated figure as a starting point, then adjust based on two to three weeks of actual weight data.
- Increasing daily steps often adds more expenditure than adding another gym session.
Frequently asked questions
How many calories should I eat to lose weight?+
Roughly 15 to 20 percent below your TDEE, which typically yields 0.5 to 1 kg of loss per week. Larger deficits accelerate loss but increase muscle loss and are harder to sustain.
Which activity level should I select?+
Sedentary for desk work with little exercise, light for one to three sessions a week, moderate for three to five, active for six or seven, and very active for physical jobs or twice-daily training. Most people should choose lower than they expect.
Why am I not losing weight at my calculated deficit?+
Usually an overstated activity factor or under-recorded intake — both are extremely common. TDEE also falls as you lose weight, so recalculate every 5 kg or so.
How accurate is TDEE from a formula?+
Within about 10 to 15 percent for most people, which is a useful starting point rather than a precise figure. Tracking your actual weight trend over two to three weeks gives a far better personal estimate.