Why does my TDEE vary by so much between activity levels?

Activity multipliers range from 1.2 to 1.9 — a 58% difference. Physical activity can nearly double your calorie needs beyond your BMR, which is why exercise is so important for maintaining a higher metabolism.

Should I eat at TDEE to maintain weight?

Yes. If you consistently eat at your TDEE (calories in = calories out), you should maintain your current weight. Eat below it to lose, above it to gain.

How often should I recalculate my TDEE?

Recalculate whenever your weight changes by 10+ lbs, your activity level changes significantly, or your results plateau for 3+ weeks.

Does TDEE account for muscle vs. fat?

Not directly. The Mifflin-St Jeor equation uses body weight, not lean mass. Muscular individuals may have a slightly higher actual TDEE than calculated, while those with higher body fat may have a slightly lower actual TDEE.

health

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day based on your BMR and activity level. Your TDEE is your maintenance calorie level.

Last updated: April 13, 2026

How to Use This Calculator

Enter your sex, age, height, and weight.
Select your activity level from the dropdown (sedentary through extremely active).
Click Calculate to see your TDEE across all activity levels.
Use your TDEE as the baseline for setting weight loss, maintenance, or gain targets.

Real-World Examples

Sedentary Office Worker

32-year-old female, 5'4", 145 lbs, desk job with no exercise.

Result: BMR ≈ 1,427 kcal. TDEE = 1,427 × 1.2 ≈ 1,712 kcal/day maintenance.

Moderately Active Individual

28-year-old male, 5'11", 175 lbs, gym 4 days/week.

Result: BMR ≈ 1,918 kcal. TDEE = 1,918 × 1.55 ≈ 2,973 kcal/day maintenance.

Common Mistakes to Avoid

Overestimating activity level — this is the most common reason calorie targets don't work.
Using TDEE as a fixed number forever — it changes as your weight and activity change.
Forgetting that 'exercise calories' are already built into TDEE — don't add them back on top.
Eating back all exercise calories tracked by a fitness tracker, which often overestimates burn by 30–50%.

The Formula

TDEE = BMR × Activity Multiplier. Sedentary (desk job, no exercise): ×1.2. Lightly active (1–3 days/week): ×1.375. Moderately active (3–5 days/week): ×1.55. Very active (6–7 days/week): ×1.725. Extremely active (physical job + training): ×1.9

Learn More

Health

What Is TDEE and How Do You Calculate It?

TDEE is the total calories you burn per day. Here's how to calculate yours.

April 13, 2026 Health

TDEE vs BMR: What's the Difference and Which Should You Use?

BMR is calories at rest. TDEE is calories in a day. Here's when each matters.