TDEE Calculator

Using the tdee estimate

Total daily energy expenditure is an estimate of energy used over a day, including basic bodily functions and activity. A calculator cannot observe your metabolism or all your movement. Its value is a practical starting estimate built from body measurements and the selected activity assumption, rather than a precise calorie allowance that must be followed every day.

Step-by-step inputs

1. Sex. Replace the starting value with your own, keeping the displayed unit and period. Starting example: Male .
2. Age. Replace the starting value with your own, keeping the displayed unit and period. Starting example: 32 .
3. Height (inches). Replace the starting value with your own, keeping the displayed unit and period. Starting example: 70 in.
4. Weight (lb). Replace the starting value with your own, keeping the displayed unit and period. Starting example: 170 lb.
5. Activity level. Replace the starting value with your own, keeping the displayed unit and period. Starting example: Light (1–3 days/week) .

Worked example with the starting values

Using the starting inputs, the estimate is Your TDEE: 2,375 calories / day.

Educational estimate — not medical advice.

BMR

1,727

Mild weight loss (−250)

2,125

Weight loss (−500)

1,875

Weight gain (+300)

2,675

Make a useful comparison

Use accurate body measurements and select an activity level that reflects an ordinary week. A demanding workout does not necessarily make every day highly active if most remaining hours are sedentary.

The model starts with an estimated resting-energy requirement and applies an activity factor. That factor summarizes many different activities into one setting. Comparing adjacent settings can help you see how much the estimate depends on that choice.

Read the result as approximate maintenance energy under the selected assumptions. It is not a guaranteed weight-change forecast. Short-term scale changes also reflect fluid, food and other factors that do not directly measure a change in body fat.

Common mistakes to avoid

• Wearable activity calories and an activity-adjusted TDEE can overlap. Adding both without checking what each includes may double-count activity.
• Population formulas can be inaccurate for an individual. Illness, pregnancy, growth and other circumstances may require specialized guidance rather than a standard adult estimate.
• Do not turn an estimate into an extreme restriction. Nutrition quality, adequate fueling and medical needs matter alongside an energy number. Consult a qualified professional if you have a relevant condition or a history of disordered eating.