How to calculate your TDEE
- Enter sex, age, height and weight in metric or US units.
- Choose your typical weekly activity level.
- Optionally add body fat percentage for the Katch-McArdle formula.
- Your TDEE is highlighted, with targets for losing or gaining weight below it.
What TDEE means
Total daily energy expenditure is every calorie you burn in 24 hours: your basal metabolic rate (around 60–70% of the total for most people), the energy used to digest food (about 10%), planned exercise, and everyday movement such as walking, standing and fidgeting, known as NEAT. Because measuring all of that needs a lab, calculators estimate TDEE by multiplying BMR by an activity factor between 1.2 and 1.9.
Treat the result as a starting point. Eat at your TDEE for two to three weeks while weighing yourself under the same conditions each morning; if your average weight is stable, the estimate fits you. If not, adjust by 100–200 kcal. When people choose an activity level, they tend to overestimate it, so when in doubt pick the lower one. Your numbers stay in your browser and only go into the link if you share it.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE should keep your weight roughly stable.
How often should I recalculate TDEE?
After every 4–5 kg (10 lb) of weight change, or when your activity changes.
Why is my fitness tracker's number different?
Trackers estimate activity from movement and heart rate, which often overestimates calories burned.