TDEE Calculator

Calculate your TDEE — the total calories you burn each day — from your BMR and activity level. The number to eat below for fat loss or above for muscle gain. Free, metric & imperial.

AgeWeight (kg)

Height (cm)

Activity level

Sedentary — desk job, little exerciseLightly active — 1–3 workouts/weekModerately active — 3–5 workouts/weekVery active — 6–7 workouts/weekExtra active — physical job + training

Enter your details to see your TDEE

How to use the TDEE Calculator

1
Enter your sex, age, height and weight.
2
Choose the activity level that matches your week.
3
See your TDEE, plus the BMR and activity multiplier behind it.
4
Use it to set your calorie and macro targets.

Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure — all the calories you burn in a day, including rest (BMR), movement and exercise.

How is it calculated?

BMR (Mifflin-St Jeor) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).

How do I use it?

Eat below TDEE to lose weight, at TDEE to maintain, above it to gain.

Tips & discussion

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