logo Your Body Calculator

Total Daily Energy Expenditure Calculator

TDEE, or Total Daily Energy Expenditure, is the total calories your body needs daily. It consists of your Basal Metabolic Rate (BMR), the calories your body needs at rest, and your Physical Activity Level (PAL), which accounts for calories burned through activities.

(Basal Metabolic Rate): BMR is the number of calories your body needs at rest to maintain essential bodily functions like breathing and cell production.
Learn more about the BMR with our BMR Calculator.

(Physical Activity Level): PAL is a multiplier representing the total energy expenditure from all physical activities, including exercise and daily tasks. It adjusts your BMR based on your activity level.

After calculating your Total Daily Energy Expenditure, try our Ideal Bodyweight Calculator. Click Here

Description Total Daily Energy Expenditure (TDEE)

The Total Daily Energy Expenditure (TDEE) estimates the total number of calories an individual needs to consume in a day to maintain their current weight, taking into account their Basal Metabolic Rate (BMR) and activity level.

The formula for TDEE is:

TDEE = BMR × Activity Factor


  • BMR: Basal Metabolic Rate, representing the calories your body needs at rest.
  • Activity Factor: A multiplier based on your activity level.

The different activity factors are applied based on the individual's daily physical activity. Here are the common activity factors and their descriptions:

  • Sedentary (little or no exercise): Activity Factor = 1.2
  • Lightly active (light exercise/sports 1-3 days/week): Activity Factor = 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): Activity Factor = 1.55
  • Very active (hard exercise/sports 6-7 days a week): Activity Factor = 1.725
  • Extremely active (tough exercise/sports & physical job or 2x training): Activity Factor = 1.9

To calculate your TDEE, you would use a formula like the Harris-Benedict equation or another BMR estimation method to determine your BMR. Then, you multiply your BMR by the appropriate activity factor based on your level of physical activity.

For example, if your BMR is 1500 calories and you engage in moderate exercise 3-5 days a week (activity factor of 1.55), your estimated TDEE would be 1500 × 1.55 = 2325 calories per day. This would be the approximate number of calories you must consume daily to maintain weight. Adjusting your calorie intake relative to your TDEE can help you achieve weight loss or gain goals.