What is TDEE?
TDEE (total daily energy expenditure) is an estimate of all the calories you burn in a day. It's made of your BMR (the energy your body uses at rest) plus everything you do: walking, working, exercising, even digesting food.
How we calculate it
We estimate your BMR with the Mifflin-St Jeor equation, then multiply it by an activity factor, from 1.2 for mostly sitting to 1.9 for very physical days.
How to use your TDEE
- Eating about your TDEE tends to keep weight steady.
- For gentle weight loss, many people aim for a small gap below it. Our calorie calculator shows safe targets.
- Not sure which activity level fits? Most people with desk jobs who exercise a few times a week are "Light" or "Moderate."
This is an estimate, not medical advice. It's meant for healthy adults and isn't designed for pregnancy, breastfeeding, athletes in heavy training, or anyone with a medical condition. For personal advice, talk to your doctor or a registered dietitian.
FAQ
What's the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE adds your daily activity on top, so it's always higher than BMR.
How accurate is a TDEE calculator?
It's an estimate, usually within about 10% for most people. Watching how your weight changes over a few weeks is the best real-world check.
Which activity level should I pick?
Choose the one that matches a typical week. If you're unsure, pick the lower option, since many people overestimate their activity.