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.

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.