Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your resting metabolism plus all physical activity.

Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest — for breathing, circulation, and basic cell functions. You can calculate it with a separate BMR calculator using your height, weight, age, and sex.

Which activity factor should I choose?

Choose the level that best reflects your typical week. Sedentary means desk job with no exercise; lightly active means 1–3 days of light exercise; moderately active means 3–5 days; very active means hard training 6–7 days; extra active means a physical job plus daily hard training.

How accurate is TDEE from a multiplier?

The Harris-Benedict activity multipliers give a reasonable estimate but can be off by 10–15% depending on individual metabolism, body composition, and how consistently you exercise. Treat the result as a starting point and adjust based on real weight changes over 2–4 weeks.

How many calories below TDEE for fat loss?

A deficit of 300–500 calories per day is a common starting point for steady fat loss of roughly 0.3–0.5 kg per week without sacrificing muscle or energy.

TDEE Activity Multiplier

Enter your BMR and select an activity level to get your estimated daily calorie needs (TDEE).

Your Details

BMR (kcal/day)

Don't know your BMR? Use a BMR calculator first, then come back.

Activity Level

Results

Enter your BMR and activity level, then click Calculate.

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Summary

Enter your BMR and select an activity level to get your estimated daily calorie needs (TDEE).

How it works

Enter your Basal Metabolic Rate (BMR) in calories.
Choose your typical activity level from the dropdown.
Your TDEE is calculated instantly in the result panel.
Compare maintenance, fat loss, and muscle gain calorie targets.
Adjust your BMR or activity level at any time to see updated results.

Use cases

Determine daily calorie intake for weight maintenance.
Set a calorie deficit target for fat loss.
Plan a calorie surplus for muscle building.
Cross-check TDEE estimates from different activity assumptions.
Track how a change in lifestyle (e.g., starting a gym routine) raises daily needs.
Use alongside a BMR calculator to get a full picture of energy requirements.

Frequently Asked Questions

Last updated: 2026-09-23 · Reviewed by Nham Vu