TDEE calculator
The calories you burn in a day, at your activity level and every other one, so you know your maintenance number.
At every activity level
Same body, different days. Your level is highlighted.
| Activity level | Factor | Calories a day |
|---|---|---|
| Sitzend Wenig oder kein Sport, Bürojob | × 1,2 | — |
| Leicht aktiv Sport an 1–3 Tagen pro Woche | × 1,375 | — |
| Mäßig aktiv Sport an 3–5 Tagen pro Woche | × 1,55 | — |
| Sehr aktiv Intensiver Sport an 6–7 Tagen pro Woche | × 1,725 | — |
| Extrem aktiv Körperliche Arbeit oder zweimal täglich Training | × 1,9 | — |
So wird gerechnet
- BMR
- TDEE
- TDEE = BMR × activity factor
What goes into your daily burn
Resting metabolism is the biggest part, usually 60–70% of the total. Digesting food takes about another 10%. The rest is movement, and most of that isn’t the gym: it is walking, standing and chores.
Häufige Fragen
What is TDEE?
Total daily energy expenditure is every calorie you burn in a day: resting metabolism, digesting food, everyday movement and exercise. Eating your TDEE keeps your weight steady.
Which activity level should I pick?
Most people overestimate. With a desk job and three workouts a week, “lightly active” is often closer than “moderately active”. Pick the lower level if unsure, then adjust after a few weeks.