TDEE Calculator
Daily energy estimate from BMR and activity.
Loading tool
Pick an activity level on top of a BMR estimate. The calorie total is a rough maintenance guess, not a meal plan.
How to use this tool
- Enter your measurements. Use the units shown on the labels. Do not send medical data anywhere.
- Read the estimate. These formulas are public rules of thumb, not a diagnosis.
- Talk to a clinician for decisions. Do not change medicine, diet, or training from this page alone.
Activity factors
Sedentary through extra-active multipliers are conventional desk-job scales. Step counts and wearable data will disagree. Treat the output as an estimate.
Frequently asked
Which activity row should I pick?
Most desk workers overestimate. If unsure, start lower and adjust with weekly weight change.
Does it include the thermic effect of food?
Only insofar as the original equations baked it in. There is no separate TEF slider.
Can I set a surplus or deficit?
A simple plus/minus field adjusts the estimate. It is still not a prescribed diet.
Is TDEE a meal plan from a clinician?
No. Activity multipliers are a maintenance estimate, not medical advice.
Will a wearable match this number?
Often not. Wearables have their own error.