TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the fitness-community term for the same core number as maintenance calories — your BMR scaled up by activity — but shown here with more granular activity levels for people tracking training more precisely.

TDEE Calculator

Live

Sex

Age

Height (cm)

Weight (kg)

Training volume

TDEE

2,759 cal/day

BMR

1,780

Activity factor

×1.55

Pair this with our Macro Calculator to split TDEE into protein, carbs, and fat.

The formula

TDEE = BMR × Activity factor

Example

A 30-year-old man, 80 kg, 180 cm, training moderately (×1.55): BMR = 1,780, TDEE = 1,780 × 1.55 ≈ 2,759 calories/day.

Step-by-step guide

Enter your sex, age, height, and weight.
Choose your training volume honestly — this is the single biggest lever in the calculation.
Use the TDEE figure as a starting point, then adjust based on how your weight actually trends over 2-3 weeks at that intake.

Common mistakes

Recalculating TDEE every time the scale moves — small day-to-day fluctuations are mostly water weight, not real changes in energy balance.

Assuming the formula is exact — treat it as a starting estimate to adjust from, based on your own real-world results.

Frequently asked questions

Is TDEE the same as the Calorie Calculator on this site?

Yes, mathematically — TDEE is just the technical name for maintenance calories. This version uses more detailed training-volume descriptions aimed at people tracking structured workouts.

How do I use TDEE for a specific goal?

TDEE is your maintenance baseline. What adjustment to make from there for a specific goal depends on your individual situation — a doctor or registered dietitian can help set an appropriate, sustainable target.

Should I re-test my TDEE over time?

Yes — as your weight and training volume change, so does your TDEE. It's worth recalculating every several weeks or after a significant change in routine.

Related calculators

See the full list of Health calculators, or try: