TDEE Calculator
Total daily energy expenditure and what each part contributes.
Count deliberate exercise only — incidental movement is already in the multiplier.
Activity multipliers are broad brackets, accurate to roughly ±15%. Incidental movement varies by hundreds of calories a day between people. Correct this estimate from two weeks of real weight data.
Maintenance calories (TDEE)
2,556 kcal
eat this to hold your current weight
How the TDEE Calculator works
TDEE is everything you burn in a day: resting metabolism, the energy cost of digesting food, deliberate exercise, and all the incidental movement in between. It is the number that decides whether you gain, hold or lose — eat at it and weight stays put.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
What are the four components of TDEE?
Basal metabolic rate, about 60-70%. Non-exercise activity thermogenesis (NEAT) — walking, fidgeting, standing — which varies enormously between people and can differ by hundreds of calories a day. The thermic effect of food, roughly 10%. And deliberate exercise, which is usually the smallest slice despite getting the most attention.
How accurate are the activity multipliers?
They are broad brackets, and the honest answer is ±15% or so. NEAT is the main reason: two people with identical jobs and workouts can differ by 400 calories a day just in how much they move otherwise. Use the estimate as a starting point and correct it from two weeks of real weight data.
Should I add exercise calories on top of TDEE?
No, if you picked an activity multiplier that already reflects your training. Doing both double-counts. Either use a sedentary multiplier and log workouts separately, or use a multiplier that includes them — not both.
Why is my TDEE lower than the calculator says?
Usually because intake is underestimated rather than expenditure being unusual — cooking oils, drinks and untracked bites add up fast. Metabolic adaptation after a long diet is real but modest, typically 5-15%. Track carefully for two weeks before concluding your metabolism is the problem.