Complete guide
TDEE calculator with five activity scenarios
Calculator24 estimates resting energy, applies the activity factor you choose and graphs all five activity scenarios so the assumption is visible rather than hidden.
What TDEE means
Total daily energy expenditure is the energy used across a day. In a weight-stable person, long-run intake and expenditure are approximately balanced, but both vary from day to day.
TDEE calculation
This tool first applies Mifflin–St Jeor, then multiplies by an explicit activity factor. Showing both steps makes it easier to see which assumption drives the result.
resting kcal=10W+6.25H−5A+sTDEE=resting kcal×activity factorChoose an activity level
Sedentary describes little structured activity. Higher selections represent progressively more frequent or demanding activity. Job movement and training both count; labels cannot capture every routine.
Worked example
A resting estimate of 1,375 kcal/day multiplied by 1.55 gives roughly 2,132 kcal/day. Choosing 1.375 instead gives about 1,891, showing why activity classification matters.
Validate with observations
If body weight is stable across several weeks, observed intake can help calibrate the estimate. Short changes may reflect water, measurement error or routine changes rather than a precise energy gap.
When the model is insufficient
Pregnancy, lactation, growth, illness, recovery and high-level training need more specific methods. The adult calculator does not model these states.
Activity factors used
| Level | Factor |
|---|---|
| Sedentary | 1.20 |
| Light | 1.375 |
| Moderate | 1.55 |
| Active | 1.725 |
| Very active | 1.90 |
Frequently asked questions
What is TDEE?
It is an estimate of total energy used across a day.
How is TDEE different from BMR?
BMR covers resting needs; TDEE includes activity.
Which activity level should I choose?
Choose the description closest to both your work and exercise routine, then compare scenarios.
Why does TDEE change when weight changes?
Weight is a term in the resting-energy equation.
Is TDEE exact?
No. It is a population estimate that can be calibrated with observations.
What to keep in mind
Activity multipliers are planning approximations, not direct measurements. Track stable body weight and adjust the estimate with real observations when appropriate.
Results display up to 8 decimal places; exported numbers preserve calculation precision. This is a calculation summary, not an official certificate.