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 |
|---|---|---|
| Sedentary Little or no exercise, desk job | × 1.2 | — |
| Lightly active Exercise 1–3 days a week | × 1.375 | — |
| Moderately active Exercise 3–5 days a week | × 1.55 | — |
| Very active Hard exercise 6–7 days a week | × 1.725 | — |
| Extra active Physical job or training twice a day | × 1.9 | — |
How it’s worked out
- 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.
Questions people ask
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.