TDEE Calculator
Calculate your Total Daily Energy Expenditure using activity multipliers.
Personal Information
TDEE Results
Your TDEE
2,302kcal/day
BMR
1,674kcal/day
Activity Multiplier
1.4
Real-World Examples
See how calculations work across different profiles.
Sedentary Office Worker
150 lbs, 5'8", 30yrs, desk job
2,184
kcal/day TDEE
Regular Exerciser
170 lbs, 5'10", 28yrs, 4 days/week
2,860
kcal/day TDEE
Athlete
185 lbs, 6'0", 25yrs, training 2x/day
3,657
kcal/day TDEE
Reference Data
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Little to no exercise |
| Lightly Active | ×1.375 | Light exercise 1-3 days/week |
| Moderately Active | ×1.55 | Moderate exercise 3-5 days/week |
| Very Active | ×1.725 | Hard exercise 6-7 days/week |
| Extremely Active | ×1.9 | Physical labor + exercise |
Frequently Asked Questions
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Frequently Asked Questions
Can I use this TDEE calculator as a free online weight prediction calculator?
Yes. By entering your age, gender, height, weight, and activity level, the calculator determines your exact maintenance calorie expenditure. Subtracting 500 kcal/day projects an estimated weight loss of 1 pound per week, while adding 500 kcal/day predicts a 1-pound per week weight gain, making it an effective weight prediction tool.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR, the thermic effect of food, and physical activity. TDEE is the baseline for setting calorie intake goals.
How accurate are activity multipliers?
Activity multipliers are approximations. They account for the frequency and intensity of exercise but cannot capture individual variations. For most people, they provide a reasonable starting point for calorie planning.
Can I use TDEE for weight loss?
Yes. To lose weight, you need to consume fewer calories than your TDEE (create a calorie deficit). A safe deficit is 0.5-2 lbs per week, which translates to roughly 250-1000 kcal/day below TDEE.
How do I choose the right activity level?
Be honest about your exercise habits. Sedentary means little to no intentional exercise. Light is 1-3 days/week. Moderate is 3-5 days/week. Very active is 6-7 days/week. Extra active includes physical labor plus exercise.
Should I recalculate TDEE as I lose weight?
Yes. As you lose weight, your BMR decreases (less body mass to maintain). Recalculate every 2-4 weeks or after significant weight changes to keep your calorie targets accurate.
Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team