Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your basal metabolic rate plus all physical activity. It is the most useful number for setting calorie targets because it reflects your actual daily energy use rather than just your at-rest metabolism. TDEE is calculated by multiplying your BMR by an activity multiplier.

1. Enter your age, sex, height and weight.
2. Select your typical activity level honestly.
3. Click Calculate to see your TDEE and calorie targets.

Male, 28 years, 180 cm, 82 kg, very active (×1.725).
BMR = 10×82 + 6.25×180 − 5×28 + 5 = 820 + 1,125 − 140 + 5 = 1,810 kcal
TDEE = 1,810 × 1.725 ≈ 3,122 kcal/day
Weight loss target: ~2,622 kcal/day | Weight gain target: ~3,622 kcal/day

Your TDEE is your maintenance calorie level. Eating below TDEE creates a deficit (weight loss); eating above creates a surplus (weight gain). A 500 kcal/day deficit or surplus typically produces about 0.5 kg change per week. The activity factor is the most variable input — be honest about your actual activity level.

• Overestimating activity level — this is the most common error and leads to overeating.
• Using TDEE as a fixed target — it changes as your weight, age and activity change.
• Ignoring that exercise calories are already included in the activity multiplier.

Should I eat my TDEE every day?

If your goal is to maintain weight, yes. For weight loss, eat 300–500 kcal below TDEE. For muscle gain, eat 300–500 kcal above. These are starting points — adjust based on real results over 2–4 weeks.

Why does my TDEE seem high?

TDEE includes all calories burned through daily activity, not just exercise. Even a sedentary lifestyle burns significantly more than BMR alone due to walking, digestion (thermic effect of food) and non-exercise activity.

How often should I recalculate?

Recalculate whenever your weight changes by 5 kg or more, or if your activity level changes significantly.