Calorie Intake Calculator

TDEE calculator

Your total daily energy expenditure is the number of calories you burn on an average day. Eat this much and your weight stays about the same.

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What is TDEE?

TDEE stands for total daily energy expenditure. It is the sum of four things your body spends energy on:

  • Basal metabolic rate (60–70%). Keeping your heart, lungs, brain and cells running.
  • Non-exercise activity (15–30%). Walking, standing, chores, fidgeting. This varies the most between people.
  • Thermic effect of food (about 10%). The energy used to digest what you eat. Protein costs the most to digest.
  • Exercise (0–20%). Planned workouts and sport.

TDEE formula

TDEE = BMR × activity factor
Activity levelFactorDescribes
Sedentary1.2Desk job, under about 5,000 steps a day, no exercise
Lightly active1.375Exercise 1–3 days a week, or a job with some walking
Moderately active1.55Exercise 3–5 days a week, or around 10,000 steps a day
Very active1.725Hard training 6–7 days a week
Extra active1.9Physical labour plus training, or twice-daily sessions

How to use your TDEE

Think of TDEE as your break-even point. Eating below it creates a deficit and you lose weight. Eating above it creates a surplus and you gain. A daily gap of 500 kcal adds up to roughly 0.5 kg (1 lb) a week.

To check your estimate, eat close to your TDEE for two weeks and track your weekly average weight. If it is drifting down, your real TDEE is higher. If it is drifting up, it is lower. Adjust by 100 to 200 kcal and try again.

Ready to set a goal? The calorie intake calculator turns your TDEE into a daily target for losing or gaining weight, and the macro calculator splits it into protein, carbs and fat.

Frequently asked questions

Is TDEE the same as maintenance calories?
Yes. Your TDEE is the number of calories that keeps your weight stable, so the two terms mean the same thing.
Which activity level should I choose?
Pick the level that matches your typical week, not your best week. If you are between two, choose the lower one. Most people with office jobs who work out three times a week are lightly to moderately active.
Do fitness trackers measure TDEE accurately?
Wrist trackers estimate energy from heart rate and movement and are often off by 10–20% or more. Use them for trends, and use your weight over time as the final check.
Why is my TDEE lower than I expected?
TDEE falls with age, lower body weight and less daily movement. Steps and general activity outside the gym make a bigger difference than most people expect.

Reviewed and updated 22 October 2026. See how we calculate.