# Free online TDEE calculator

> TDEE (total daily energy expenditure) is how many calories you burn in a day, activity included. This calculator estimates yours and recommends a calorie target for your weight.

Calculate Total Daily Energy Expenditure from your BMR and activity level. Set a weight goal to get your calorie target and macro breakdown.

**Interactive version:** https://onlinecalculator.me/health/tdee/
**Category:** Health

## How to use

1. Get your BMR from the BMR calculator.
2. Enter it in the BMR field.
3. Choose your activity level.
4. Set a weight goal.
5. Read TDEE, your calorie target, and macros.

## The formula

```
TDEE = BMR × activity multiplier
Target = TDEE + (goal lb/week × 500 kcal)
```

| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |

**Macros (30/40/30 split):**

```
Protein (g) = target × 0.30 / 4
Carbs (g)   = target × 0.40 / 4
Fat (g)     = target × 0.30 / 9
```

## Worked example

BMR: 1,780 kcal. Moderately active. Goal: lose 1 lb/week.

- TDEE: 1,780 × 1.55 = **2,759 kcal** (maintenance)
- Target: 2,759 − 500 = **2,259 kcal**
- Protein: 2,259 × 0.30 / 4 ≈ **169 g**
- Carbs: 2,259 × 0.40 / 4 ≈ **226 g**
- Fat: 2,259 × 0.30 / 9 ≈ **75 g**

## Notes

- Sources: Harris & Benedict (1918); Mifflin (1990). Activity multipliers from widely published nutrition literature.
- TDEE is an estimate. Track your weight weekly for two weeks and adjust calories by ±200 kcal if the result doesn't match expectations.

## Frequently asked questions

### What is TDEE?

Total Daily Energy Expenditure is the total number of calories you burn in a day, accounting for activity. It equals your BMR multiplied by an activity factor. Eating at TDEE maintains your weight; eating below causes weight loss; eating above causes weight gain.

### What activity level should I choose?

Sedentary: desk job, no intentional exercise. Lightly active: 1–3 days/week of light exercise. Moderately active: 3–5 days/week of moderate exercise. Very active: 6–7 days/week of hard exercise. Extra active: physical job or twice-daily workouts. Most people overestimate their activity level — if unsure, go one level lower.

### Where do I get my BMR?

Use the BMR calculator to compute it. Enter that result in the BMR field here. The most common formula is Mifflin-St Jeor; use whichever you prefer.

### How much can I safely cut or add?

A 500 kcal/day deficit or surplus equals roughly 1 lb/week of change. More than 1,000 kcal/day deficit is generally not recommended — it risks muscle loss and nutrient deficiency. The calculator enforces a 1,200 kcal/day minimum.

### What is the macro split based on?

30% protein, 40% carbohydrates, 30% fat — a balanced macronutrient split used as a general starting point. Protein is 4 kcal/g, carbs are 4 kcal/g, fat is 9 kcal/g.

## Sources

- [Basal metabolic rate (Mifflin–St Jeor and Harris–Benedict)](https://en.wikipedia.org/wiki/Basal_metabolic_rate) — Wikipedia
- [Harris–Benedict equation (BMR × activity level)](https://en.wikipedia.org/wiki/Harris%E2%80%93Benedict_equation) — Wikipedia

## Related calculators

- [BMR calculator](https://onlinecalculator.me/health/bmr/) — Calculate basal metabolic rate with Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle.
- [Calorie calculator](https://onlinecalculator.me/health/calorie/) — All-in-one calorie estimate — enter your stats directly without a separate BMR step.
- [BMI calculator](https://onlinecalculator.me/health/bmi/) — Body mass index from height and weight with CDC weight categories.
- [Pregnancy due date calculator](https://onlinecalculator.me/health/pregnancy/) — Estimate due date from last menstrual period or conception date.

---

Part of [onlinecalculator.me](https://onlinecalculator.me/) — free calculators that run entirely in your browser.
Machine-readable index: https://onlinecalculator.me/llms.txt