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TDEE Calculator
Calculate your Total Daily Energy Expenditure based on activity level.
Your Information
(-500 cal)
(TDEE)
(+300 cal)
TDEE: The Number That Actually Matters
Forget BMI. Forget "1200 calories for everyone." Your TDEE is how many calories you specifically burn in a day. Eat at TDEE = maintain weight. Eat 500 below = lose ~1 lb/week. Eat 300 above = gain muscle slowly. It's that simple.
💡 Real Talk from Sarah Jenkins, RD
Most people wildly overestimate their activity level. "I go to the gym 3x/week" doesn't mean "Very Active." If you sit at a desk all day, you're Lightly Active at best. Pick one activity level lower than you think, track for 2 weeks, then adjust.
BMR vs TDEE: What's the Difference?
BMR (Basal Metabolic Rate): Calories you burn just existing. Lying in bed all day doing absolutely nothing.
TDEE (Total Daily Energy Expenditure): BMR × activity level. This includes walking, working, gym, fidgeting—everything.
Your TDEE is always higher than your BMR unless you're literally comatose.
⚠️ Common Mistake: Eating Below BMR
"I'll eat 1000 calories to lose faster!" Bad idea. Going way below BMR tanks your metabolism, kills your energy, and makes you lose muscle instead of fat. Aim for a 300-500 calorie deficit from TDEE, not BMR.
How to Use Your TDEE
- Weight Loss: Eat TDEE -500 calories. Lose ~1 lb/week. Sustainable.
- Maintain: Eat at TDEE. Your weight stays stable.
- Muscle Gain: Eat TDEE +300 calories. More = more fat gain too.
Activity Level Guide (Be Honest)
- Sedentary: Desk job, no exercise. Netflix is your gym.
- Lightly Active: Desk job + gym 1-3x/week, or active job + no gym.
- Moderately Active: Gym 3-5x/week + some daily walking.
- Very Active: Gym 6-7x/week or physical labor job.
- Extremely Active: Training 2x/day or construction work + gym.
When in doubt, pick a lower activity level. Easier to add calories than subtract them when you're not losing weight.
Reviewed by Sarah Jenkins, RD
Registered Dietitian
Sarah helps people actually understand their calorie needs instead of guessing.
Frequently Asked Questions
How accurate is TDEE?
It's a starting estimate, not gospel. Use it for 2 weeks, track your weight, then adjust. Losing faster than expected? Eat 100-200 more. Not losing? Drop 100-200 calories. Your real TDEE is what the scale tells you over time.
Should I eat back exercise calories?
Your TDEE already includes exercise (via activity level), so no. Don't double-count by eating back calories burned at the gym. Those "500 calories burned" on the treadmill? Lies. It's more like 300, and it's already factored in.
Why am I not losing weight at my calculated TDEE -500?
Either you picked too high an activity level, you're not tracking calories accurately (measuring cups lie—use a food scale), or your metabolism adapted. Drop another 100-200 calories and reassess in 2 weeks. Weight loss isn't linear.