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TDEE Calculator
Your total daily energy expenditure, broken into BMR, NEAT, exercise, and food-processing calories.
Results
- TDEE (maintenance)
- 2,250 kcal
- BMR — at rest
- 1,452 kcal
- NEAT — daily movement
- 258 kcal
- Exercise
- 315 kcal
- Thermic effect of food (~10%)
- 225 kcal
TDEE
TDEE = BMR × activity factor
1,452 × 1.550 = 2,250 kcal
Total Daily Energy Expenditure (TDEE) is the total calories you burn in a day: your BMR multiplied by an activity factor between 1.2 and 1.9. TDEE is your maintenance calories.
It splits into four parts: BMR, non-exercise activity thermogenesis (NEAT), planned exercise, and the thermic effect of food (TEF).
How to calculate TDEE
To calculate TDEE, multiply BMR by the factor for your weekly routine — 1.375 for lightly active, 1.55 for moderately active. Most people overestimate by one level.
Worked example: a 1,600-calorie BMR at moderately active (×1.55) gives a TDEE of 2,480 calories.
Frequently asked questions
TDEE is the total energy you burn daily, including rest, movement, exercise, and digestion. You diet against TDEE, not BMR.
Pick the activity level that matches your weekly step count and workouts; the multiplier already includes walking. Use the steps calculator for a single day's walking burn.
Yes, always. TDEE is BMR plus every calorie you spend moving and digesting, so it ranges from 20% to 90% above BMR.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.