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TDEE Calculator

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BMR (at rest) 0
TDEE — your total daily calorie needs 0

Picking the wrong activity level is the single biggest source of error here — "Moderate" is a common default click, but if your job is desk-bound and you train 3 days/week, you're actually "Light," which is roughly 250 calories/day lower. Recalculate every 4-6 weeks or after a meaningful weight change, since TDEE isn't a fixed number.

Free TDEE calculator that shows exactly how much a wrong activity-level pick can cost you — up to 250 calories/day between adjacent levels — instead of just outputting a number with no context.

This tool is for informational purposes only and is not a substitute for professional financial or medical advice. Consult a qualified professional before making decisions. See our Disclaimer.

How it works

  1. Enter your sex, age, height, and weight
  2. Choose the activity level that actually matches your week, not the one that sounds most flattering
  3. See your BMR and your full TDEE (maintenance calories)

Frequently asked questions

What's the difference between BMR and TDEE?

BMR is calories burned at complete rest. TDEE multiplies that by an activity factor to estimate your true total daily calorie burn, including movement and exercise — TDEE is the number to use for weight management.

Why does my TDEE change over time?

TDEE depends on your current weight, body composition, and activity level — all of which shift. Recalculate every 4-6 weeks, or whenever your weight changes by more than 5-10 pounds, rather than treating this as a permanent number.

#TdeeCalculator#TotalDailyEnergyExpenditureCalculator#MaintenanceCaloriesCalculator#ActivityLevelCalorieCalculator#HowManyCaloriesDoIBurnADay

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BMR Calculator BMR Calculator Calorie Calculator Calorie Calculator

From the blog

Picking "Moderate" instead of "Light" activity can throw off your calorie target by 250 a day
health-calc

Picking "Moderate" instead of "Light" activity can throw off your calorie target by 250 a day

The gap between adjacent TDEE activity levels is bigger than most people assume — and most people click the middle option without checking.

2026-09-01

Update history

  • 2026-09-03 Age, height, and weight are now sliders instead of number fields, and the sex toggle shows an icon for each option.
  • 2026-09-01 Added: a cover image — used as the card thumbnail, social share image, and blog title image.
  • 2026-09-01 Launched: TDEE calculator with explicit activity-level multipliers shown and a warning about the ~250 kcal/day gap between adjacent levels. Entirely client-side, reuses the BMR engine.