How many calories do you burn a day? This free TDEE calculator estimates your total daily energy expenditure and resting BMR from your age, height, weight and activity level.
About you
yrs
cm
kg
ftin
lb
Daily energy needs (TDEE)
— kcal/day
Fill in your details
BMR (at rest)
—
Activity factor
—
Per week
—
Method
Mifflin-St Jeor
An estimate — real needs vary with body composition, genetics and daily movement. Use it as a starting point, not a strict rule. For personalised guidance, a dietitian or doctor can help.
Use this free TDEE calculator to estimate your Total Daily Energy Expenditure — the calories your body uses in a day. Enter your details and activity level to see your TDEE and resting BMR.
What this TDEE calculator shows you
A TDEE calculator estimates the total calories you burn daily, combining your BMR (energy used at rest) with an activity factor. It uses the well-regarded Mifflin-St Jeor equation, then multiplies by how active you are to give your maintenance calories.
For a 30-year-old man at 80 kg and 180 cm, BMR is about 1,780 kcal; at a moderate activity factor (1.55), TDEE is roughly 2,759 kcal a day.
Activity factors
Activity
Factor
Sedentary (little/no exercise)
1.2
Lightly active (1–3 days/wk)
1.375
Moderately active (3–5 days/wk)
1.55
Very active (6–7 days/wk)
1.725
Extra active (hard training/job)
1.9
BMR vs TDEE
BMR is what you’d burn at complete rest — keeping your heart, lungs and organs going. TDEE adds everything else: moving, exercising, digesting food and daily activity. TDEE is the more useful number for understanding your overall energy needs.
How to use the TDEE calculator
Select your sex and units.
Enter age, height and weight.
Choose your activity level.
Read your TDEE and resting BMR.
TDEE FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body uses in a day, including rest, movement, exercise and digestion. It's an estimate of the calories needed to maintain your current weight.
How is TDEE calculated?
It starts with BMR (using the Mifflin-St Jeor equation from your age, height, weight and sex), then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
What's the difference between BMR and TDEE?
BMR is what you'd burn at complete rest. TDEE adds the energy used by all your daily activity and exercise, so it's always higher than BMR.
How accurate is the TDEE estimate?
It's a solid starting point, but real needs vary with body composition, genetics and how much you move day to day. Treat it as an estimate and adjust based on real-world results over a few weeks.
Which activity level should I choose?
Pick the one that reflects a typical week, counting both exercise and general activity. Many people slightly overestimate, so if unsure, choose the lower option and adjust.
Is the TDEE calculator free to use?
Yes, this TDEE calculator is completely free, needs no sign-up, and gives instant results in your browser.
