TDEE Calculator
Activity Level Multipliers
How your daily activity affects total calorie burn relative to BMR.
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | 1.2 | Little or no exercise | Desk job, no workouts |
| Lightly Active | 1.375 | Light exercise 1-3 days/week | Walking, light yoga |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week | Jogging, cycling, swimming |
| Very Active | 1.725 | Hard exercise 6-7 days/week | Daily gym sessions, sports |
| Extremely Active | 1.9 | Very hard exercise + physical job | Athletes, construction workers |
How We Calculate This
This tdee calculator uses established formulas and industry-standard data to provide accurate estimates.
- Enter your specific values into the calculator fields above
- Our algorithm applies the relevant formulas using your inputs
- Results are calculated instantly in your browser — nothing is sent to a server
- Review the detailed breakdown to understand how each factor affects your result
These calculations are estimates based on standard formulas. For critical decisions, always consult a qualified professional.
How to Convert Oven Recipes to Air Fryer
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including all activity. This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula.
The basic rule:
- BMR is calculated using: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + gender offset
- TDEE = BMR × activity multiplier (ranging from 1.2 for sedentary to 1.9 for very active)
- Adjust by ±250-500 calories from TDEE for gradual weight loss or gain
The Mifflin-St Jeor equation was developed in 1990 and has been validated in numerous studies as more accurate than the older Harris-Benedict equation for estimating calorie needs.
When Would You Use This Calculator?
This tdee calculator is designed for anyone who needs quick, reliable estimates without complex spreadsheets or professional consultations.
- When you need a quick estimate before committing to a purchase or project
- When comparing different options or scenarios side by side
- When planning a budget and need to understand potential costs
- When you want to verify a quote or estimate you've received from a professional
- When teaching or learning about the concepts behind these calculations
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, cell production. TDEE includes your BMR plus all additional calories burned through daily activity, exercise, and digesting food.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate predictive BMR formula for most people, typically within 10% of actual values. It was shown to be more accurate than the Harris-Benedict equation in a 2005 review by the American Dietetic Association.
Which activity level should I choose?
Be honest about your actual activity. Sedentary means desk job with no exercise. Lightly active means light exercise 1-3 days per week. Moderately active means moderate exercise 3-5 days per week. Very active means hard exercise 6-7 days per week. Most people overestimate their activity level.
How much of a calorie deficit should I use for weight loss?
A 500-calorie daily deficit produces about 1 pound of fat loss per week. A 250-calorie deficit is more sustainable and produces about 0.5 pounds per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
Does TDEE change as I lose weight?
Yes. As you lose weight, your TDEE decreases because your body needs fewer calories to maintain a smaller mass. Recalculate your TDEE every 10-15 pounds lost to keep your calorie targets accurate.
Should I eat back the calories I burn during exercise?
Your TDEE already includes exercise calories based on your activity level selection. If you selected the correct activity level, you don't need to eat back exercise calories separately. Doing so would result in eating too much.