TDEE Calculator
Calculate your Total Daily Energy Expenditure to find your maintenance calories.
Your data stays private - we don't store your calculations
BMR vs. TDEE: What's the Difference?
It's easy to confuse these two acronyms, but knowing the difference is key to reaching your fitness goals.
BMR (Basal Metabolic Rate)
The energy your body needs just to survive (breathing, pumping blood) if you slept all day.
Typical Share
60-70% of total burn
TDEE (Total Expenditure)
Your BMR plus all the calories you burn walking, working, exercising, and digesting food.
Your Number
This is your maintenance level
Activity Levels Explained
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little to no exercise |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week |
| Moderately Active | × 1.55 | Moderate exercise 3-5 days/week |
| Very Active | × 1.725 | Hard exercise 6-7 days/week |
| Super Active | × 1.9 | Physical job or 2x/day training |
💡 Pro Tip
Most people with office jobs overestimate their activity level. When in doubt, start with Sedentary or Lightly Active and adjust based on real-world results after 2-3 weeks.
Formula Source:
Compendium of Physical Activities