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Estimated TDEE (kcal/day)
TDEE Calculator
Total Daily Energy Expenditure is the estimated number of calories you burn in a full day of living and moving. This TDEE calculator first computes Basal Metabolic Rate with the Mifflin-St Jeor equation, then applies an activity multiplier that reflects your typical training and daily movement. The result is a maintenance estimate you can use to set a mild deficit for fat loss or a surplus for muscle gain. Figures and examples are oriented toward European users, with euro amounts and metric units where relevant.
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Estimated BMR (kcal/day)
How to Use the TDEE Calculator
- Enter sex, age, height and weight.
- Pick the activity description closest to your real week.
- Calculate to see BMR and TDEE.
- Optionally apply a 10–20% deficit or surplus for a specific goal.
Start with the inputs shown in the calculator and use the units or options that match your situation. Enter realistic values rather than estimates when you have the exact figures available. After you select Calculate, check the displayed result and the supporting breakdown. If you change an input, run the calculation again so the result reflects the updated assumptions. The tool is designed to make the process quick while keeping the underlying steps understandable.
TDEE Calculator Formula Explained
Mifflin-St Jeor BMR × Activity Factor
BMR is calculated with Mifflin-St Jeor as described in the calorie calculator. Activity factors commonly range from 1.2 (desk job, little exercise) through 1.375 (light exercise), 1.55 (moderate), 1.725 (hard exercise) to 1.9 (very hard / physical job). TDEE = BMR × factor. Because activity is self-reported, the largest source of error is usually the chosen multiplier; honest assessment improves usefulness.
The displayed result depends on the inputs you provide and the calculation method described on this page. Keeping the inputs consistent with the stated units is important because changing a unit, period, rate, date, or percentage can change the result significantly. The calculator performs the arithmetic automatically, while the explanation gives you enough context to understand what is being combined, converted, or compared. For estimates, treat the output as an indication based on your assumptions rather than as a guaranteed real-world outcome.
TDEE Calculator Example Calculation
A moderately active adult might see a TDEE near 2,400 kcal. A 15% deficit for fat loss targets about 2,040 kcal per day. After weight change or a new training block, recalculate so European nutrition labels (kJ/kcal) and app targets stay aligned.
This example is meant to show the order of the inputs and the way the final result is reached. In your own calculation, replace the example figures with your actual values and keep the same units throughout. A useful check is to change one input slightly and confirm that the result changes in a sensible direction. That simple check can help catch an incorrect unit, percentage, date, or other assumption before you rely on the result.
When to use this tool
Use this to estimate maintenance calories for weight loss, maintenance or surplus phases, then refine with real-world progress over two to three weeks.
Key Features & Benefits of This TDEE Calculator
- Built for real use — Use this to estimate maintenance calories for weight loss, maintenance or surplus phases, then refine with real-world progress over two to three weeks.
- Instant, free and private — runs entirely in your browser, no sign-up, nothing stored.
- Formula-accurate — Mifflin-St Jeor BMR × Activity Factor BMR is calculated with Mifflin-St Jeor as described in the calorie calculator.
- Works on any device — mobile or desktop, no app or installation needed.
Good to know
Activity multipliers are approximate. If your job is highly active or mostly sedentary, bias the selection toward your real week rather than your training plan alone. Body weight trends over two to three weeks are a better guide than any single calculator estimate.
TDEE Calculator — FAQs
Why is my TDEE different from another site?
Different equations (Harris-Benedict, Katch-McArdle) and different activity scales produce different numbers. Treat any single result as a starting estimate.
Does TDEE include exercise calories?
Yes. The activity multiplier is intended to fold in both daily movement and structured training. Separate exercise trackers can double-count if you also add workout calories on top.
How often should I update TDEE?
After notable weight change or a sustained change in training volume or job activity.
How is TDEE different from BMR?
BMR is the energy your body uses at complete rest; TDEE adds activity on top, so TDEE is always higher than BMR for anyone who moves during the day.
The FAQs below address common questions about using this TDEE Calculator. They also explain assumptions and situations where the result may need additional context. If your situation uses a different rule, local rate, institutional policy, or professional standard, use the relevant source alongside the calculator rather than treating a general estimate as a definitive answer.