TDEE Calculator
Estimate maintenance calories with presets or advanced logging in the TDEE calculator.
Open TDEE calculatorTotal daily energy expenditure made simple
See how to turn BMR into maintenance calories with presets or advanced activity logging.
Your Total Daily Energy Expenditure (TDEE) adds every calorie you burn in a day. It starts with BMR and layers in movement, training, and digestion.
Use this guide to decide when presets are enough, when to switch to advanced logging, and how to adapt TDEE for changing routines.
Estimate your maintenance
Open the TDEE calculator to combine fresh BMR data with the activity strategy that fits your week.
Know each part of TDEE
TDEE is built on four pillars: BMR, NEAT, EAT, and TEF. Understanding them helps you diagnose plateaus.
Once you see how much each pillar contributes, you can adjust activity or intake without guesswork.
- BMR anchors every calculation—keep it current.
- NEAT covers non-exercise activity like walking, chores, and standing.
- EAT is structured training, while TEF adds the cost of digesting food.
Choose the right activity preset
Presets are fast and accurate when your schedule is steady. Match them to your average week, not your best week.
If you work a physical job or have fluctuating training blocks, switch to advanced mode for finer control.
- Sedentary suits office work with minimal training.
- Moderate covers three to five purposeful workouts weekly.
- Very active fits heavy training or labor-intensive jobs.
Log steps, standing, and workouts
Advanced mode lets you enter pedometer data, hours on your feet, and specific workouts so NEAT and EAT stay balanced.
Consistent logging highlights days that need extra recovery or fuel.
- Count casual movement as steps; log deliberate cardio as workouts.
- Standing hours capture retail, healthcare, or hospitality shifts.
- Add TEF when you want digestion included in your target.
Turn TDEE into action
Once you trust your maintenance number, apply a deficit or surplus that fits your timeline.
Check the calculator weekly. If weight stalls for two weeks, slight adjustments keep momentum.
- Aim for a 250–500 kcal deficit when losing fat.
- Use a 150–300 kcal surplus for lean gains.
- Recalculate after major schedule or bodyweight changes.
Before you estimate TDEE
- Update BMR first so the base value is fresh.
- Choose metric or imperial units and stick with them.
- Decide if you want TEF included or excluded from the final total.
TDEE abbreviations at a glance
Match each acronym to the fields you fill in advanced mode.
- TDEE
- Total Daily Energy Expenditure—the calories you burn in a full day, including activity.
- NEAT
- Non-Exercise Activity Thermogenesis—light movement such as steps, chores, or time on your feet.
- EAT
- Exercise Activity Thermogenesis—calories burned during logged workouts.
- TEF
- Thermic Effect of Food—about 10% extra expenditure from digesting what you eat.
Tools to pair with your TDEE
BMR Calculator
Confirm your resting energy before applying activity multipliers.
Check BMRDaily Calories Calculator
Track day-to-day variation with the daily calories calculator when your schedule is irregular.
Track daily burnBody-Fat Calculator
Lean-mass data tightens estimates. Update body-fat percentage before big goal changes.
Measure body fatGuides to read next
BMR guide — refresh your baseline
Revisit measurement tips so your activity multipliers stay accurate.
Read the BMR guideDaily burn guide — plan high and low days
Map heavy training versus recovery days with confidence.
Read the daily burn guideSee also
TDEE guide FAQ
What if my weeks vary a lot?
Use advanced logging and average your steps and workouts over a few representative weeks. Update your inputs whenever the pattern shifts.
Should I include TEF every time?
Include TEF when you want the total calories burned, including digestion. Turn it off when you want to match energy intake before meals.
How do I handle refeed days?
Keep TDEE steady and adjust intake instead. Refeeds add calories above maintenance; they do not change the baseline burn.