Total Daily Energy Expenditure Calculator
Accurately estimate your daily maintenance calories, Basal Metabolic Rate (BMR), and personalised targets for weight loss or muscle gain.
Calculate Your Daily Calorie Needs
Enter your biometrics and activity level to instantly discover your Total Daily Energy Expenditure (TDEE) and tailored macronutrient goals.
Calorie & Macro Estimator
Get a clear breakdown of your energy expenditure and nutritional targets.
Daily Calorie Targets
How TDEE is Calculated
The science behind your numbers
Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor equation, considered the gold standard, to calculate the calories your body burns at complete rest.
Activity Multiplier
Your BMR is multiplied by an activity factor (ranging from 1.2 to 1.9) to account for exercise, daily movement, and the thermic effect of food.
Total Daily Energy Expenditure
The result is your TDEE: the total number of calories you burn in a day. Eating this amount will maintain your current weight.
Goal Adjustment
To lose weight, we subtract 250–500 calories. To gain weight, we add 500 calories, providing a safe and sustainable rate of change.
Activity Level Multipliers
A detailed breakdown of the activity multipliers used to calculate your TDEE from your BMR.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little to no exercise, desk job, mostly sitting or standing. |
| Lightly Active | × 1.375 | Light exercise or sports 1–3 days per week. |
| Moderately Active | × 1.55 | Moderate exercise or sports 3–5 days per week. |
| Very Active | × 1.725 | Hard exercise or sports 6–7 days per week. |
| Extra Active | × 1.9 | Very hard exercise, physical job, or training twice a day. |
TDEE & Calories FAQ
Answers to the most frequently asked questions about energy expenditure, metabolism, and calorie tracking.
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, accounting for your Basal Metabolic Rate (BMR) and all physical activity, including exercise, walking, and daily movements.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic, life-sustaining functions at complete rest (like breathing and circulating blood). TDEE is your BMR multiplied by an activity factor, representing your total daily calorie burn.
The Mifflin-St Jeor equation is widely considered by dietitians and health professionals to be one of the most accurate formulas for estimating BMR in healthy individuals, typically falling within a 10% margin of error of clinical measurements.
A safe and sustainable rate of weight loss is typically 0.5kg (1lb) per week. To achieve this, you generally need to consume a calorie deficit of about 500 calories per day below your calculated TDEE.