TDEE Calculator

TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor known as the Harris-Benedict activity multiplier. The multiplier ranges from 1.2 for a sedentary lifestyle (little or no exercise) up to 1.9 for an extremely active person with a physical job or twice-daily training. The five standard levels are: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), and extra active (1.9). For example, a BMR of 1,700 with a 1.55 moderately active multiplier gives a TDEE of 2,635 calories per day. Eating at or near this number maintains your current weight. To lose weight, subtract 500 calories from your TDEE; to gain muscle, add 300–500 calories above it. BMR itself represents the calories burned at complete rest, accounting for roughly 60–75% of total daily energy expenditure.