What's the difference between BMR and TDEE?

BMR is calories burned at rest. TDEE adds daily activity on top of BMR, so TDEE is always higher and more useful for diet planning.

Which activity level should I choose?

Choose honestly rather than aspirationally. Most people overestimate their activity level.

How do I use TDEE to lose or gain weight?

Eat roughly 500 calories below TDEE for gradual weight loss, or 300 to 500 above it for weight gain.

TDEE Calculator

Calculate your Total Daily Energy Expenditure

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Age

yrs

Weight (kg)

Height (cm)

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus all physical activity — exercise, walking, and even digestion. It's the number most people actually mean when they ask "how many calories do I burn a day?"

How to Use the TDEE Calculator

Enter your gender, age, weight and height.
Review the results table — your TDEE at every activity level, so you can compare how activity changes your calorie needs.

How TDEE Is Calculated

TDEE = BMR × Activity Multiplier

BMR is calculated with the Mifflin-St Jeor equation, then scaled by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (very active/physical job). Eating close to your TDEE maintains your current weight; eating below it leads to weight loss, and above it to weight gain.

Frequently Asked Questions

BMR is the calories your body burns at complete rest. TDEE adds your daily activity on top of BMR, so TDEE is always higher than BMR and is the more useful number for planning your diet.

Be honest rather than aspirational — most people overestimate their activity level. If you exercise 3-5 times a week at a moderate intensity, "Moderate" is usually the right choice; reserve "Very Active" for daily intense training or physically demanding jobs.

Eat roughly 500 calories below your TDEE per day for gradual weight loss (~1 lb/week), or roughly 300-500 above it for weight gain. See the Calorie Calculator and Macro Calculator for a full breakdown.