How do I choose the right activity level?

Most people overestimate their activity. 'Moderate' typically means you have a job that involves some walking AND you hit the gym 3-5 times a week. If you have an office job and only walk for exercise, 'Light' or 'Sedentary' is usually more accurate.

How do I use TDEE for weight loss?

To lose weight, you should target a 'deficit'—usually 500 calories below your TDEE. This creates a sustainable rate of loss of about 0.5kg (1 lb) per week.

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Health & Fitness

TDEE Calculator – Maintenance Calorie Service | CalcTools

Calculate your Total Daily Energy Expenditure (TDEE) to find your maintenance calories. Understand how your activity level impacts your weight goals.

Your BMR tells you what you burn at rest, but your TDEE (Total Daily Energy Expenditure) tells you what you burn in the real world. By accounting for your daily movement—from walking to the fridge to an intense gym session—your TDEE represents the 'Maintenance Calories' you need to keep your current weight. Whether you want to lose fat, build muscle, or maintain your progress, your TDEE is the most important number in your fitness arsenal. Our TDEE Calculator provides a precise estimate of your daily burn, helping you set calorie targets that actually work.

Weight (kg)

Height (cm)

Age

Activity Level

Your TDEE

1,941kcal/day

Your Total Daily Energy Expenditure is 1941 calories per day

Weight (kg)70 kg

Height (cm)170 cm

Age30

Activity LevelSedentary (Office job)

How it Works

The tool first calculates your BMR and then applies an 'Activity Multiplier' (known as a Katch-McArdle or Harris-Benedict multiplier) to account for the thermic effect of your daily movement and exercise.

Calculation Formula

TDEE = BMR × Activity Multiplier

Calculation Examples

1. **Active**: A woman with a 1,400 BMR who is 'Moderately Active' (x1.55) has a TDEE of **2,170 kcal/day**.

Why use this tool in your daily life?

Your TDEE is the master key to weight management. By understanding how your physical activity level influences your caloric needs, you can make informed decisions about your exercise routine and food choices to reach your goals faster.