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TDEE Calculator

Total daily energy expenditure — everything you burn in a day, not just at rest.

What this calculates

Your TDEE is the number of calories you get through on an average day once your resting metabolism, your movement and the cost of digesting food are all counted. It is the line everything else is measured against: eat at it and your weight holds, eat under it and you lose, eat over it and you gain.

Common questions

What is the difference between BMR and TDEE?

BMR is what your body would burn lying still in a warm room all day — keeping your heart going, your brain running and your temperature steady. TDEE is that number multiplied by how much you actually move. For most people TDEE lands 20–90% above BMR.

Which activity multiplier should I pick?

Most people overestimate. The multiplier is meant to describe your whole week including the quiet days, not your best training week. If you sit for work and train three times a week, "moderately active" is usually closer than "active".

Does TDEE change?

Constantly. It falls as you get lighter, rises as you gain muscle, and drops a little when you have been in a deficit for a long stretch. Recalculate every few kilos or every couple of months.

Should I add my watch's calorie burn on top?

No — the activity multiplier already covers it. Adding a watch figure on top double-counts, and consumer wearables tend to read high on calorie burn even when their step counts are good.

Estimates for healthy adults — not medical advice, diagnosis or treatment. If you are pregnant or breastfeeding, under 18, managing a condition such as diabetes or thyroid disease, or have a history of disordered eating, talk to a doctor or a registered dietitian before acting on any of this.

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Content last reviewed 29 August 2026. Estimates for healthy adults, not medical advice.