Total Daily Energy Expenditure across activity levels
Energy expenditure by activity level
Mild weight loss
0.25 kg / 0.5 lb per week
Weight loss
0.5 kg / 1 lb per week
Mild weight gain
0.25 kg / 0.5 lb per week
Weight gain
0.5 kg / 1 lb per week
Your TDEE across the activity range
TDEE is an estimate of calories burned in a day. Activity multipliers are population averages, so real expenditure varies with body composition, fitness, sleep, and health status. Treat the figures as a planning guide, not a medical prescription.
Evidence-based guide
Total Daily Energy Expenditure (TDEE) is the estimated number of calories a person uses in a day. It combines basal metabolic rate, the energy cost of physical activity, and the thermic effect of food. This calculator shows TDEE at every activity level so you can compare sedentary and highly active days side by side.
Mifflin–St Jeor is the default estimate. Revised Harris–Benedict and Katch–McArdle (which uses body-fat percentage) are also available.
A standard multiplier scales BMR to daily expenditure. Sedentary uses 1.2; extra active uses 1.9. Moderate corresponds to exercise four or five days per week.
The results table lists expenditure at BMR and all six activity levels, so you can see how much energy a change in routine would add or remove.
A practical rule of thumb is that a daily deficit of about 500 kcal corresponds to roughly 0.5 kg (1 lb) of body tissue lost per week, and the same surplus to weight gain. Real change is slower and less linear because the body adapts energy use to intake, body composition, sleep, and stress.
Activity multipliers are population averages and can over- or under-state true expenditure considerably. People with thyroid disease, eating disorders, pregnancy, metabolic conditions, or recent weight change need individualised assessment. TDEE figures are planning estimates, not medical advice.
BMR is energy used at complete rest. TDEE adds the calories used for movement, digestion, and daily routines.
BMR falls slightly with age in the standard equations, so age affects the activity multipliers applied on top of it.
Choose the level that matches a typical week, not a single hard workout. Moderate means exercise on most days, not all day movement.
For many adults it is a reasonable starting point, but very small bodies, athletes, pregnancy, and medical conditions may need a different plan.
It estimates lean mass from body fat and bases energy use on that lean mass, so an accurate body-fat figure is essential for a meaningful result.
