Calorie & TDEE Calculator

What is TDEE, and how is it worked out here?

Total Daily Energy Expenditure — everything you burn in a day, not just at rest. The tool first calculates your basal metabolic rate with the Mifflin-St Jeor equation, then multiplies it by an activity factor. TDEE is the number that matters for eating; BMR on its own is only the floor.

What are the activity multipliers?

Sedentary (desk job) is 1.2, light activity 1–3 times a week is 1.375, moderate 3–5 times a week is 1.55, active 6–7 times a week is 1.725, and athlete training twice daily is 1.9. Those five values are applied exactly as listed.

Which activity level should I pick?

Most people should pick one lower than instinct suggests. The multipliers are meant to cover your whole week including work, commuting and chores — not just how hard your gym sessions feel. A desk worker who trains hard four times a week is usually closer to moderate than to active. If your weight is not moving the way the number predicts after two or three weeks, the multiplier is the first thing to adjust.

Why does the answer change so much between levels?

Because the gap between the lowest and highest factor is 58% of your BMR. For someone with a BMR near 1,600 kcal that is a spread of over 1,100 kcal a day between "sedentary" and "athlete". This is the single biggest source of error in any TDEE estimate, which is why the level you choose matters more than the equation behind it.

Does the calculator tell me how much to eat to lose or gain weight?

No — it reports BMR and TDEE only. It does not apply a deficit or surplus, because the right size of either depends on your circumstances and is not something a calculator should decide for you.

Why is my number different from another site's?

Usually because that site uses a different BMR equation (Harris-Benedict reads higher, Katch-McArdle uses lean mass), different activity factors, or silently adds a deficit. Compare the underlying formula before assuming one of them is wrong.

How accurate is this?

It is a population-fitted estimate, so treat it as a hypothesis to test rather than a measurement. Real expenditure varies with lean mass, non-exercise movement, medication, sleep and more. The practical method is to eat at the estimate for two to three weeks, track weight, and adjust from what actually happened.

Is my data sent anywhere?

No. The whole calculation runs in your browser and nothing is stored.

Can I use this to plan a diet?

Only as a rough starting point. Intake targets — especially during pregnancy, in adolescence, for athletes, or alongside any medical condition — belong with a doctor or a registered dietitian.