Free Calorie Calculator (TDEE)
Estimate the calories you burn in a day (your TDEE) by combining your Basal Metabolic Rate with an activity level.
Based on a BMR of 1,780 kcal × activity factor 1.55. Maintenance estimate only — not medical or diet advice.
Estimate only. This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.
Quick answer
Total Daily Energy Expenditure (TDEE) is the calories you burn per day including activity. It’s your BMR multiplied by an activity factor — roughly 1.2 if sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, and 1.9 extremely active.
Formula & method
TDEE = BMR × activity factor
- BMR — calories burned at rest (Mifflin-St Jeor)
- activity factor — 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very, 1.9 extreme
To lose weight, most plans use a moderate deficit below TDEE; to gain, a surplus. This tool only estimates maintenance calories.
Examples
- Input
- BMR 1780 × 1.2
- Result
- ≈ 2,136 kcal/day
- Why
- A desk job with little exercise.
- Input
- BMR 1780 × 1.55
- Result
- ≈ 2,759 kcal/day
- Why
- Exercise or sport 3–5 days a week.
- Input
- BMR 1370 × 1.725
- Result
- ≈ 2,363 kcal/day
- Why
- Hard exercise 6–7 days a week.
When to use this tool
- Estimating maintenance calories as a starting point for a plan.
- Understanding how activity level changes daily calorie needs.
- Pairing with BMR and BMI for a fuller picture.
Common mistakes
- Overestimating activity level — most people fall between sedentary and moderate.
- Treating TDEE as a precise target. It’s an estimate; adjust based on real results over weeks.
- Using TDEE to set an extreme calorie deficit, which can be unsafe.
Frequently asked questions
＋ － What is TDEE?
Total Daily Energy Expenditure — the estimated calories you burn in a day, including rest (BMR) plus activity.
＋ － How is it calculated?
By multiplying your BMR (from the Mifflin-St Jeor formula) by an activity factor that reflects how active you are.
＋ － Which activity level should I pick?
Be honest and conservative. Many people overestimate; ‘sedentary’ or ‘light’ fits most desk-based lifestyles.
＋ － How do I use TDEE to lose or gain weight?
Maintenance is roughly your TDEE. A moderate deficit tends toward weight loss and a surplus toward gain, but do this safely and ideally with professional guidance.
＋ － Is this medical or diet advice?
No. It’s a general estimate for information only. Consult a qualified professional before making significant dietary changes.
Disclaimer
This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.
- ✓ Free to use
- ✓ No sign-up required
- ✓ Runs entirely in your browser — nothing is uploaded.
- ✓ Formula and method shown above
Provided “as is” for general information only — results may be inaccurate, so verify before you rely on them. No warranty; use at your own risk.
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