TDEE Calculator (Total Daily Energy Expenditure)
Determine your maintenance calories based on activity level and exercise frequency
Yrs
kg
cm
Calculation Result
Daily Maintenance Calories (TDEE)
2,556 kcal/day
Basal Metabolism (BMR): 1,649 kcalSedentary
1,979 kcal
Moderate (3-5d)
2,556 kcal
Heavy Training
3,133 kcal
How this calculator works
1
Enter your biometric measurements (age, weight, height, gender).
2
Select your typical weekly exercise routine.
3
Receive your precise daily caloric maintenance number.
Formula & Mathematics
TDEE Multiplier Formula
TDEE = BMR × Activity Factor (1.2 to 1.9)
Multiplies basal metabolism by physical lifestyle activity: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Athlete (1.9).
Worked Example
BMR of 1,700 with Moderate Exercise (3-5 days/week)
Activity multiplier 1.55 applied to 1,700 kcal.
• TDEE = 1,700 × 1.55 = 2,635 kcal/day
Consuming 2,635 calories per day will maintain your current body weight.
Frequently Asked Questions
Subtracting 500 calories/day from your TDEE creates a weekly deficit of 3,500 calories, which equates to roughly 0.5 kg (1 lb) of fat loss per week.
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