TDEE Calculator
Use about 1.2 if you sit all day, 1.55 for training 3–5 times a week, and 1.9 for daily hard training. The second figure is intake at a 500 kcal deficit.
Your numbers
TDEE
2,325kcal
Daily deficit
1,825kcal
What it means
An activity factor of 1.55 means moderate 3–5×/week.
Formula
TDEE = BMR × Activity factor
Activity factors are rough. Your real TDEE is the intake at which your weight holds steady for two weeks.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| BMR (kcal)The calories you burn in a day doing nothing at all. | 1,500 | 500 ~ 4,000 |
| Activity factorA multiplier for how active your day is; desk-bound sits near 1.2. | 1.55 | 1.2 ~ 2.4 |
Step by step
Quick reference table
Results when only BMR (kcal) changes and everything else stays put.
| BMR (kcal) | TDEE (kcal) | Daily deficit (kcal) |
|---|---|---|
| 750 | 1,163 | 663 |
| 1,125 | 1,744 | 1,244 |
| 1,500 | 2,325 | 1,825 |
| 2,250 | 3,488 | 2,988 |
| 3,000 | 4,650 | 4,150 |
What each result means
| Result | At default values |
|---|---|
| TDEE (kcal)Daily calories burned once activity is included. | 2,325 |
| Daily deficit (kcal)How many more calories you burn than you eat each day. | 1,825 |
Common mistakes
Activity factors are rough. Your real TDEE is the intake at which your weight holds steady for two weeks.
Glossary
- BMR
- The calories you burn in a day doing nothing at all.
- Activity factor
- A multiplier for how active your day is; desk-bound sits near 1.2.
- TDEE
- Daily calories burned once activity is included.
- Daily deficit
- How many more calories you burn than you eat each day.
Frequently asked questions
Q. How is TDEE Calculator calculated?
TDEE = BMR × Activity factor — Use about 1.2 if you sit all day, 1.55 for training 3–5 times a week, and 1.9 for daily hard training. The second figure is intake at a 500 kcal deficit.
Q. Can you walk through an example?
With BMR 1,500kcal, Activity factor 1.55, the answer is TDEE 2,325kcal.
Q. What do I need to enter?
Enter BMR, Activity factor. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only BMR (kcal) moves the answer to BMR (kcal) 750 → TDEE (kcal) 1,163 and BMR (kcal) 3,000 → TDEE (kcal) 4,650. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
Activity factors are rough. Your real TDEE is the intake at which your weight holds steady for two weeks.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.