TDEE Calculator
Get your exact daily calorie needs based on your activity level and goal. Includes macro breakdown for protein, carbs, and fat.
For general information only. Consult a qualified healthcare professional for personalised advice.
How to use TDEE Calculator
The Total Daily Energy Expenditure (TDEE) calculator estimates how many calories you burn per day, combining your BMR with an activity multiplier. It also calculates goal-adjusted calorie targets for weight loss (−500 kcal), maintenance (±0) or muscle gain (+300 kcal), and provides a macro breakdown so you can structure your daily nutrition immediately. Unlike a bare calorie number, TDEE gives you an actionable daily target.
- Select unit system (metric or imperial) and enter gender, age, weight and height.
- Choose your activity level — be honest rather than aspirational for best accuracy.
- Select your goal: Lose Weight, Maintain or Gain Muscle.
- Click Calculate TDEE.
- Review your TDEE, goal calories and macro breakdown.
Your data never leaves your device — 100% private processing.
TDEE components: BMR, TEF and NEAT
TDEE has three main components. BMR (60–70%) is energy at rest. The Thermic Effect of Food (TEF, ~10%) is calories burned digesting meals — protein has the highest TEF at 20–30%. Non-Exercise Activity Thermogenesis (NEAT, 15–50%) covers all movement outside deliberate exercise: walking, fidgeting, standing. Highly active individuals can have NEAT exceeding 1,000 kcal/day above sedentary people.
Activity multiplier reference table
The table below shows the five Harris-Benedict / Mifflin-St Jeor activity multipliers. Multiply your BMR by the appropriate factor to find your TDEE.
| Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | ×1.2 | Little or no exercise | Desk job, no intentional exercise |
| Lightly active | ×1.375 | 1–2 exercise days/week | Light walks, occasional gym session |
| Moderately active | ×1.55 | 3–5 exercise days/week | Regular gym, recreational sports |
| Very active | ×1.725 | 6–7 strenuous days/week | Daily training, physical job |
| Extra active | ×1.9 | Very hard daily exercise or 2×/day | Elite athlete, manual labour + training |
Glossary
- TDEE
- Total Daily Energy Expenditure — the total calories you burn in a 24-hour period.
- TEF
- Thermic Effect of Food — energy required to digest, absorb and metabolise nutrients.
- NEAT
- Non-Exercise Activity Thermogenesis — daily movement outside deliberate exercise sessions.
- Activity multiplier
- A factor applied to BMR to estimate TDEE based on physical activity level.
Related reading
Frequently Asked Questions
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Why use TDEE Calculator?
- Based on widely-accepted clinical and scientific formulas
- No personal data stored — all calculations run locally
- Supports both metric and imperial units
- Results include actionable recommendations
Common use cases
- Calculate BMI before a doctor's appointment
- Estimate daily calorie needs for a weight loss goal
- Track ideal body weight range for a fitness plan
- Calculate pregnancy due date
- Find out your recommended water intake based on body weight
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