Total daily energy expenditure from your BMR and how active your week is
Runs in your browser. Nothing you type is sent anywhere. Updated on 24 Oct 2026.Wondering how many calories a day you actually burn, not just at rest? Total daily energy expenditure takes your basal rate and multiplies it by how active your week really is, from a desk job at 1.2 up to twice-daily training at 1.9. Enter your age, height and weight, pick a level or type your own multiplier, and see the maintenance figure with loss and gain targets around it.
The page opens on Moderately active, exercise 3 to 5 days a week; pick another level if that does not fit.
Enter your Sex, Age, Weight and Height.
Open Every activity level to compare the calories a day at each multiplier.
Read the TDEE as maintenance calories, and Mild loss (-250) or Loss (-500) as targets for losing weight.
Basal metabolic rate is not measured here. It is estimated, by an equation fitted to a sample of people, and several such equations exist which disagree by a hundred calories or more about the same body. Naming the one in use is the difference between a figure you can check and a figure you have to trust.
Total daily energy expenditure multiplies the resting figure by how active the week is. Those multipliers, from 1.2 for a desk job up to 1.9 for twice-daily training, are a convention in wide use rather than a research finding, and no paper fixes them. You can type your own, which is worth doing if you have a physical job or a week that fits none of the steps.
Loss and gain targets are shown 250 and 500 calories either side of maintenance. The deficit is never printed below 1,500 calories for men or 1,200 for women, and the page says when it has clamped rather than showing a number nobody should eat to.
The rest of the article, and all 6 questions about BMR and TDEE Calculator, are on the BMR and TDEE Calculator page.
Mifflin-St Jeor is the usual modern choice and the default here. Published in the American Journal of Clinical Nutrition in 1990, it was fitted on a larger and more recent sample than the 1919 Harris-Benedict work, and dietetic practice has broadly adopted it for both non-obese and obese adults.
Basal metabolic rate is what the body burns at complete rest, keeping the heart, brain and organs running. Total daily energy expenditure is that figure multiplied by how active the day is, from 1.2 for a desk job to 1.9 for an athlete, and it is the maintenance number that matters for eating.
A deficit of 500 calories a day below maintenance is the common starting point, implying roughly 0.45 kg a week at 7,700 calories to a kilogram of fat. Real loss runs slower as the body adapts. The page refuses to print a target under 1,500 for men or 1,200 for women.
Moderate activity, usually described as exercise three to five days a week on top of ordinary daily movement. The whole scale, 1.2 through 1.9, is a convention in wide use rather than a published finding, so a custom box is provided for anyone whose week fits none of the five steps.
Formula only: no rates or limits are read from an official source.
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