Daily calorie needs
TDEE Calculator
Calculate how many calories you burn per day based on your age, gender, height, weight, and activity level.
Your Estimated TDEE
0 calories/dayEstimated BMR0 calories/day
Daily Calorie Goals
These numbers are estimates and individual calorie needs may vary.
The basics
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of the total number of calories your body uses in one day. It includes the energy needed to keep your body functioning, plus the energy used for walking, working, exercising, digesting food, and other daily activities.
Your TDEE is best understood as a practical starting point rather than a fixed number. Daily movement, training, sleep, body composition, and other individual factors can cause actual energy use to vary from one day to another.
Behind the estimate
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TDEE = BMR × activity factor
How Is TDEE Calculated?
The calculator first estimates your resting energy needs, then adjusts that number for your usual activity level.
Basal Metabolic Rate
Your BMR is the estimated energy your body uses at rest for essential functions such as breathing, circulation, and temperature regulation.
Physical Activity
Movement and exercise increase the amount of energy you use beyond your resting needs.
Activity Multiplier
Your estimated BMR is multiplied by the activity factor that most closely matches a typical week.
Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation to estimate BMR from age, gender, height, and weight. It then applies the selected activity multiplier to estimate TDEE.
Know the difference
BMR
TDEE
TDEE vs BMR
BMR represents the calories your body is estimated to burn at complete rest. TDEE starts with BMR and includes the energy used through normal movement, work, and exercise.
Resting energy
The baseline energy required for essential body functions, before daily activity is considered.
See your estimated BMR aboveTotal daily energy
Your estimated BMR plus the energy associated with your usual daily activity.
Calculate your TDEE
Putting the estimate to work
How to Use Your TDEE
For Weight Maintenance
Eating approximately around your TDEE may help maintain your current body weight over time.
For Weight Loss
A moderate calorie deficit may support gradual weight loss. Use your estimated TDEE as a starting point and adjust carefully based on real-world progress.
For Weight Gain
A controlled calorie surplus may support weight gain. Track progress and adjust your intake gradually based on real-world changes.
Choose your multiplier
Activity Level Guide
Choose the level that best reflects your average week. If your routine varies, use the closest overall match and treat the result as an estimate.
| Activity Level | Typical Routine | Factor |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly Active | Exercise 1–3 days/week | 1.375 |
| Moderately Active | Exercise 3–5 days/week | 1.55 |
| Very Active | Exercise 6–7 days/week | 1.725 |
| Extra Active | Very intense activity or physical job | 1.9 |
Common questions
Frequently Asked Questions
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total calories your body uses during a full day.
How accurate is a TDEE calculator?
A TDEE calculator provides a useful starting estimate, but it cannot measure your exact energy expenditure. Activity, body composition, and individual differences can affect actual calorie needs.
Is TDEE the same as BMR?
No. BMR estimates calories burned at rest, while TDEE includes BMR plus the energy used during daily activity and exercise.
How often should I recalculate my TDEE?
Consider recalculating after a meaningful change in body weight, activity level, or training routine. Otherwise, occasional review is usually enough for a general estimate.
Can I use TDEE for weight loss?
TDEE can serve as a starting point for planning a moderate calorie deficit. Results are estimates, so monitor your progress and seek professional guidance when appropriate.
Does TDEE change as I lose weight?
It can. Changes in body weight, body composition, and activity may alter your estimated energy needs, which is why recalculating periodically can be useful.
Important: volcaprint calculators provide estimates for educational purposes only. They are not intended to diagnose, treat, or replace professional medical advice.