TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn each day, including your basal metabolism and all physical activity.

How do I choose the right activity level for TDEE?

Select the level that best represents your typical week. Sedentary means little to no exercise. Lightly active covers 1–3 days of light exercise. Moderately active is 3–5 days. Very active is 6–7 days of hard training. Extremely active applies to athletes or those with physically demanding jobs.

Is TDEE the same as maintenance calories?

Yes. Your TDEE represents your maintenance calorie level — eating at TDEE should keep your weight stable. To lose weight, eat below your TDEE. To gain, eat above it.

How accurate is the TDEE calculator?

TDEE calculators provide a useful estimate, typically accurate within 10–15% for most people. Individual metabolism varies, so it is best to track your actual intake and weight over 2–4 weeks and adjust accordingly.

Free TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, accounting for your activity level. Knowing your TDEE is the foundation for any effective nutrition plan — whether your goal is to lose weight, maintain, or build muscle.

Calculate Your TDEE

Enter your details and activity level to find your daily calorie maintenance.

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Activity Levels Explained

Sedentary (×1.2)

Little or no exercise. Desk job, minimal walking.

Lightly Active (×1.375)

Light exercise 1–3 days per week. Walking, gentle yoga.

Moderately Active (×1.55)

Moderate exercise 3–5 days per week. Gym sessions or sports.

Very Active (×1.725)

Hard training 6–7 days per week. Competitive athletes.

Extremely Active (×1.9)

Very hard daily training or a physically demanding job.

TDEE Formula

TDEE = BMR × Activity Multiplier

Example: A person with a BMR of 1,500 kcal who is moderately active (×1.55) has a TDEE of 2,325 kcal/day. Eating around this amount keeps their weight stable.

How the Calculation Works

Asterisks Fit TDEE calculations combine resting metabolic rate formulas with clinical physical activity level (PAL) frameworks:

Mifflin-St Jeor BMR Foundation (1990): The baseline metabolic energy required at complete rest is calculated using the Mifflin-St Jeor equation. Peer-reviewed literature confirms it is the most reliable clinical predictive equation for modern adult populations.
FAO/WHO/UNU Physical Activity Multipliers: Metabolic requirements are scaled to daily energy expenditure using the standard Physical Activity Level (PAL) factors ranging from 1.2 to 1.9, sourced from the joint FAO/WHO/UNU Expert Consultation on Human Energy Requirements.
Components of TDEE: Models daily energy expenditure as the sum of Basal Metabolic Rate (BMR, ~60–75%), Thermic Effect of Food (TEF, ~10%), Exercise Activity Thermogenesis (EAT, ~5%), and Non-Exercise Activity Thermogenesis (NEAT, ~15–30% of total expenditure).

Formula based on the published equation. Methodology reviewed by the Asterisks editorial team. Last content review: June 2025.

Last Updated: June 2026

BMR Calculator

Find out how many calories your body burns at rest each day.

Calorie Deficit Calculator

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Macro Calculator

Calculate your ideal protein, carbohydrate and fat targets.

Struggling to Hit Your TDEE Targets?

Your TDEE estimate is a starting point. Get a customized coaching plan that adjusts for your actual rate of progress and energy levels.

Consult a Nutritionist

Frequently Asked Questions

Medical Disclaimer: TDEE calculations are estimates. Individual energy needs vary. Full disclaimer →