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 |
|---|---|---|
| Sedentario Poco o nessun esercizio, lavoro d’ufficio | × 1,2 | — |
| Poco attivo Esercizio 1–3 giorni a settimana | × 1,375 | — |
| Moderatamente attivo Esercizio 3–5 giorni a settimana | × 1,55 | — |
| Molto attivo Esercizio intenso 6–7 giorni a settimana | × 1,725 | — |
| Estremamente attivo Lavoro fisico o allenamento due volte al giorno | × 1,9 | — |
Come si calcola
- 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.
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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.