Turn daily activity and body stats into a practical calorie target

TDEE is a daily calorie burn estimate commonly modeled as BMR multiplied by an activity factor. This page keeps the calculation logic clear, then adds helpful outputs like a calorie goal table, charts, comparison, and a printable PDF layout.

TDEE and BMR Calorie goal table Charts and PDF export Compare and save
TDEE
Daily calorie estimate
BMR
Baseline calories at rest
Tools
Charts, compare, PDF

How to use the TDEE Calculator

  1. 1

    Enter age and gender

    Age and biological sex are used by common BMR equations to estimate baseline energy needs.

  2. 2

    Enter height and weight

    Type your measurements and choose units. The calculator converts to centimeters and kilograms internally.

  3. 3

    Choose activity level and formula

    Select the activity factor that matches your typical week and pick a BMR formula (Mifflin-St Jeor is often recommended).

  4. 4

    Calculate and compare

    Press Calculate to see TDEE, BMR, charts, calorie goals, and a PDF export layout. Save scenarios to compare changes.

Detailed guide and references▶

What TDEE is

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories your body burns in a day. Many calculators use a simple model: TDEE equals BMR multiplied by an activity factor.

Group of cyclists riding bikes during a race
Daily movement and training can meaningfully change total calorie burn

BMR formulas used here

This calculator supports three common BMR equations:

  • Mifflin-St Jeor: widely used for modern estimates
  • Harris-Benedict (Original): a classic older equation
  • Harris-Benedict (Revised): updated coefficients compared to the original

After computing BMR, TDEE is calculated by multiplying BMR by your selected activity factor.

Activity factors

Pick the option that best matches your weekly routine:

  • Sedentary (little or no exercise): factor 1.2
  • Lightly active (light exercise 1 to 3 days per week): factor 1.375
  • Moderately active (moderate exercise 3 to 5 days per week): factor 1.55
  • Very active (hard exercise 6 to 7 days per week): factor 1.725
  • Extra active (very hard exercise plus physical job): factor 1.9

If you are unsure, choose a lower factor first and adjust based on real weight trends over a few weeks.

Using TDEE for weight goals

Maintenance

  • Daily calories close to TDEE may maintain weight over time.

Weight loss

  • A deficit below TDEE can support weight loss.
  • This page shows common targets like TDEE minus 250, 500, or 1000 kcal per day.

Weight gain

  • A surplus above TDEE can support weight gain.
  • This page shows common targets like TDEE plus 250, 500, or 1000 kcal per day.

The goal table is a planning aid. The best target is the one you can follow consistently while tracking progress.

Limitations and accuracy

TDEE is an estimate and can differ from real outcomes.

Daily movement varies a lot

  • Non-exercise movement (walking, standing, fidgeting) can change daily burn significantly.

Body composition matters

  • More lean mass often increases resting energy needs.

Adaptation can happen

  • During long calorie restriction, the body may adapt and reduce energy expenditure.

Use this calculator as a starting point, then validate by tracking weight trends and adjusting calories.

FAQs

What is TDEE?▶

TDEE is your estimated total calories burned per day. A common model is TDEE equals BMR multiplied by an activity factor.

Which BMR formula should I choose?▶

Mifflin-St Jeor is commonly used for modern estimates. Harris-Benedict is older, and revised Harris-Benedict updates coefficients.

Why can my real maintenance calories differ?▶

Daily movement, body composition, sleep, and tracking accuracy can all shift real maintenance calories away from an estimate.

How should I use the calorie goal table?▶

Use it as a starting point. Track weight trends for a few weeks and adjust calories up or down based on results.

Key takeaways

  • TDEE is an estimate of total daily calories burned
  • Most calculators use TDEE = BMR times activity factor
  • Choose an activity level honestly, then adjust based on trends
  • Use calorie targets as planning aids, not guarantees
  • Charts, compare, and PDF export help you track changes over time

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Calculator

Enter age, gender, height, weight, activity level, then press Calculate

These results are for reference only and were developed for educational and testing purposes.