TDEE Calculator: Estimate Daily Energy Needs

What this calculator estimates

Total daily energy expenditure (TDEE) is an estimate of the energy you use across resting metabolism, digestion and activity. It is useful for planning, but it is not a direct laboratory measurement.

What the calculator does

It estimates basal metabolic rate with the Mifflin–St Jeor equation and multiplies that result by the activity level you choose. Selecting an activity label is the largest source of uncertainty, so the result includes a planning range.

Choose activity honestly

Use sedentary if most of your day is seated and exercise is limited. Light activity usually fits regular daily walking or a few weekly workouts. Moderate and very active levels require progressively more consistent movement or training. Job activity matters too.

Validate the estimate

Log intake consistently and compare weekly average weights for several weeks. If body weight is stable, average intake is a useful real-world clue to maintenance. Short trials can be distorted by water, sodium, carbohydrate intake and digestive contents.

What TDEE cannot tell you

It does not determine food quality, nutrient adequacy or whether a target is appropriate for a medical condition. It also changes as body mass, training, routine and sleep change. Recalculate when your weight or activity changes materially.

Frequently asked questions