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TDEE Calculator – Daily Calorie Needs
Quick answer
If BMR is 1,600 kcal/day and activity is 1.55, the estimated TDEE is 2,480 kcal/day.
TDEE formula: TDEE = BMR × activity factor.
Enter your values
kcal/day
Activity
Estimated TDEE
2,480kcal/day
Total Daily Energy Expenditure — your estimated BMR plus the extra calories burned through daily activity and exercise.
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About the TDEE Calculator – Daily Calorie Needs
Total daily energy expenditure (TDEE) is the calories you burn in a whole day, including movement. It is your BMR multiplied by an activity factor. Enter your BMR and choose the factor that matches how active you are.
Eating about this number keeps your weight steady; eating less leads to loss and more to gain over time.
TDEE formula
TDEE = BMR × activity factor
Things to keep in mind
- The usual factors are 1.2 for little or no exercise, 1.375 for light exercise, 1.55 for moderate exercise, 1.725 for hard exercise and 1.9 for very hard exercise or a physical job.
- People tend to overestimate their activity, so start with a lower factor.
- Check your weight trend over a few weeks and adjust.
See how the result changes
Each table re-runs this calculator with one value changed and everything else left as it is.
Estimated TDEE by BMR
If BMR goes from 1,600 kcal/day to 2,400 kcal/day, estimated TDEE changes from 2,480 kcal/day to 3,720 kcal/day (+50%).
| BMR | Estimated TDEE |
|---|---|
| 800 kcal/day | 1,240 kcal/day |
| 1,200 kcal/day | 1,860 kcal/day |
| 1,600 kcal/daystart | 2,480 kcal/day |
| 2,400 kcal/day | 3,720 kcal/day |
| 3,200 kcal/day | 4,960 kcal/day |
Estimated TDEE by activity
Switching activity from Moderate — 3–5 days a week to Sedentary — little or no exercise changes estimated TDEE from 2,480 kcal/day to 1,920 kcal/day (−23%).
| Activity | Estimated TDEE |
|---|---|
| Sedentary — little or no exercise | 1,920 kcal/day |
| Light — 1–3 days a week | 2,200 kcal/day |
| Moderate — 3–5 days a weekstart | 2,480 kcal/day |
| Active — 6–7 days a week | 2,760 kcal/day |
| Very active — hard daily training | 3,040 kcal/day |
HEALTH & FITNESS GUIDE
A quick guide to TDEE
Use it to get an accurate estimated TDEE in seconds — free, with no sign-up.
Instant results
See your estimated TDEE the moment you enter your numbers.
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How to Use the TDEE Calculator
1
Enter BMR
Provide your BMR, in kcal/day.
2
Choose Activity
Provide your activity.
3
View Your Results
Get your estimated TDEE instantly, calculated on our server.
What is TDEE?
This health & fitness tool works out your estimated TDEE instantly, so you don't have to do the math by hand.
“One quick calculation, so you always know your estimated TDEE before you decide.”
What Affects Your Estimated TDEE
Your estimated TDEE depends on the values below.
BMR
Changing your BMR changes your estimated TDEE.
Activity
Changing your activity changes your estimated TDEE.
Example Result
Here's what you can expect from a TDEE calculation:
- BMR
- 1600 kcal/day
- Activity
- 1.55
- Estimated TDEE
- 2,480 kcal/day
Frequently Asked Questions
- How does BMR affect estimated TDEE?
- If BMR goes from 1,600 kcal/day to 2,400 kcal/day, estimated TDEE changes from 2,480 kcal/day to 3,720 kcal/day (+50%).
- How does activity affect estimated TDEE?
- Switching activity from Moderate — 3–5 days a week to Sedentary — little or no exercise changes estimated TDEE from 2,480 kcal/day to 1,920 kcal/day (−23%).
- How to calculate TDEE?
- Fill in BMR and activity in the TDEE Calculator – Daily Calorie Needs above and your estimated TDEE is calculated instantly. Change any value to see how the result responds.
- What does an example TDEE calculation look like?
- If BMR is 1,600 kcal/day and activity is 1.55, the estimated TDEE is 2,480 kcal/day.
- Is this calculator free to use?
- Yes — every calculator on this site is completely free, with no sign-up or account required.
- How accurate is this calculator?
- It uses the standard formula and calculates on our server for every request, so results are precise for the values you enter.
- Is my data saved anywhere?
- No. Nothing you enter is stored or sent anywhere unless you choose to share a link with your values included.
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