TDEE Calculator
Calculate daily energy expenditure
About the TDEE Calculator
Total daily energy expenditure is the number of calories you actually burn in a day once movement and exercise are added to your resting metabolism. This calculator takes your BMR and multiplies it by an activity factor to give that full-day figure — the number that drives any sensible eating plan.
Anyone managing weight uses TDEE as the dividing line: eat below it to lose, around it to maintain, above it to gain. By keeping BMR as a separate input, the tool lets you slot in a value from a BMR calculation and instantly see how different activity levels change your daily burn.
How to Use the TDEE Calculator
- Enter your BMR in calories per day (calculate it first with a BMR calculator if you don't know it).
- Choose your activity level from the dropdown, from sedentary to extra active.
- Read your TDEE — the estimated calories you burn in a full day.
- Use it as your maintenance baseline, adjusting up or down for your goal.
Why Use ToolForge’s TDEE Calculator
- It uses the standard activity multipliers — 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, and 1.9 extra active — so the estimate follows established methodology.
- Each activity option spells out what it means (exercise frequency), so you can pick honestly rather than guessing.
- Taking BMR as a direct input keeps it flexible — pair it with any BMR source and compare activity scenarios instantly.
- It calculates locally with no sign-up.
Frequently Asked Questions
How is TDEE calculated?
TDEE is your BMR multiplied by an activity multiplier that reflects how active you are. For example, a BMR of 1,600 at a moderately active level (×1.55) gives a TDEE of about 2,480 calories per day.
Which activity level should I choose?
Be honest and account for your whole week. "Sedentary" suits desk jobs with little exercise; "moderately active" fits training three to five days a week; the highest levels are for daily hard training or physically demanding jobs. Overestimating activity is a common reason calorie plans stall.
How do I use TDEE to lose or gain weight?
Eat below your TDEE to lose weight and above it to gain, with a moderate gap of a few hundred calories being sustainable for most people. Your TDEE is the maintenance point around which you set that deficit or surplus.
Why does this ask for BMR instead of my height and weight?
This calculator focuses on the activity step and expects a BMR figure as input, which keeps it simple and lets you reuse a BMR from any source. Calculate your BMR first from your age, sex, height, and weight, then enter it here.
