TDEE Calculator
Calculate your Total Daily Energy Expenditure — the total calories you burn per day including BMR, activity, and the thermic effect of food.
This free online tdee calculator provides instant results with no signup required. All calculations run directly in your browser — your data is never sent to a server. Enter your values below and see results update in real time as you type. Perfect for everyday calculations, homework, or professional use.
Use the BMR calculator first
How to Use This Calculator
Enter your input values
Fill in all required input fields for the TDEE Calculator. Most fields include unit selectors so you can work in your preferred unit system — metric or imperial, whichever matches your problem.
Review your inputs
Double-check that all values are correct and that you have selected the right units for each field. Incorrect units are the most common source of calculation errors and can produce results that are off by factors of 2, 10, or more.
Read the results
The TDEE Calculator instantly computes the output and displays results with units clearly labeled. All calculations happen in your browser — no loading time and no data sent to a server.
Explore parameter sensitivity
Try adjusting individual input values to see how the output changes. This is a quick and effective way to develop intuition about how different parameters influence the result and to identify which inputs have the largest effect.
Formula Reference
TDEE Calculator Formula
See calculator inputs for the governing equation
Variables: All variables and their units are labeled in the calculator interface above. Input fields accept values in multiple unit systems — select your preferred unit from the dropdown next to each field.
When to Use This Calculator
- •Use the TDEE Calculator for personal health tracking and wellness monitoring, establishing a baseline and tracking changes over time.
- •Use it when recording fitness metrics to track progress toward health or athletic goals.
- •Use it to compare measurements before and after a lifestyle, diet, or training change to quantify the impact.
- •Use it as a conversation starter before a doctor's appointment, bringing objective data to discuss with a healthcare professional.
About This Calculator
The TDEE Calculator is a free health and wellness calculation tool designed for personal use and general informational purposes. Calculate your Total Daily Energy Expenditure — the total calories you burn per day including BMR, activity, and the thermic effect of food. This calculator provides reference values based on established health screening formulas and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Results may vary based on individual factors not captured by the calculation. Consult a qualified healthcare provider for personalized health guidance. All calculations are performed locally in your browser — no personal health data is transmitted or stored.
About TDEE Calculator
The TDEE Calculator computes your Total Daily Energy Expenditure — the total number of calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food (TEF). TDEE is the single most important number for weight management: eating your TDEE maintains weight, eating less causes weight loss, eating more causes weight gain. Unlike BMR alone, TDEE accounts for how active you are, making it the practical target for daily calorie intake.
The Math Behind It
Formula Reference
TDEE
TDEE = BMR × Activity Factor
Variables: Activity Factor: 1.2 to 1.9
Worked Examples
Example 1: Moderately Active TDEE
BMR of 1,700 kcal, moderately active (exercises 3-5x/week)
TDEE is approximately 2,635 kcal/day.
Example 2: Sedentary TDEE
BMR of 1,400 kcal, sedentary lifestyle
TDEE is approximately 1,680 kcal/day.
Common Mistakes & Tips
- !Overestimating activity level is the #1 mistake. Most 'active' people are actually moderately active.
- !Not adjusting TDEE as weight changes. As you lose weight, BMR decreases, reducing TDEE.
- !Eating back exercise calories. The activity multiplier already accounts for your general activity.
Related Concepts
Used in These Calculators
Calculators that build on or apply the concepts from this page:
Frequently Asked Questions
How accurate are TDEE activity multipliers?
The multipliers are population averages. Individual TDEE can vary ±15% from the predicted value. The best approach is to use the calculated TDEE as a starting point, track weight for 2-3 weeks, and adjust based on actual changes.
Does TDEE change day-to-day?
Yes. TDEE varies with daily activity, ambient temperature, stress, sleep quality, and what you eat. The calculator gives an average. Don't stress over daily fluctuations of ±200 kcal.