TDEE calculator with five activity scenarios
HitEquals estimates resting energy, applies the activity factor you choose and graphs all five activity scenarios so the assumption is visible rather than hidden.
Inputs used by this calculator
TDEE Calculator uses the fields below. The starting values reproduce the page example; replace them with values from the same units and time period before using the result.
| Input | Starting example | Accepted value | How it is used |
|---|---|---|---|
| Measurement system | US — inches and pounds | US — inches and pounds · Metric — cm and kg | Selects the unit or conversion path used by TDEE Calculator. |
| Equation sex | Female equation | Female equation · Male equation | Supplies the equation sex quantity used by the published equation or result breakdown. |
| Age (years) | 35 | 20 to 100 | Supplies the age (years) quantity used by the published equation or result breakdown. |
| Height (inches or cm) | 65 | 36 to 275 | Supplies the height (inches or cm) quantity used by the published equation or result breakdown. |
| Weight (lb or kg) | 150 | 25 to 1000 | Supplies the weight (lb or kg) quantity used by the published equation or result breakdown. |
| Activity level | Moderate — exercise 3–5 days/week | Sedentary — little structured activity · Light — exercise 1–3 days/week · Moderate — exercise 3–5 days/week · 2 more choices | Supplies the activity level quantity used by the published equation or result breakdown. |
What TDEE means
Total daily energy expenditure is the energy used across a day. In a weight-stable person, long-run intake and expenditure are approximately balanced, but both vary from day to day.
TDEE calculation
This tool first applies Mifflin–St Jeor, then multiplies by an explicit activity factor. Showing both steps makes it easier to see which assumption drives the result.
resting kcal=10W+6.25H−5A+sTDEE=resting kcal×activity factorChoose an activity level
Sedentary describes little structured activity. Higher selections represent progressively more frequent or demanding activity. Job movement and training both count; labels cannot capture every routine.
Worked example
A resting estimate of 1,375 kcal/day multiplied by 1.55 gives roughly 2,132 kcal/day. Choosing 1.375 instead gives about 1,891, showing why activity classification matters.
Validate with observations
If body weight is stable across several weeks, observed intake can help calibrate the estimate. Short changes may reflect water, measurement error or routine changes rather than a precise energy gap.
When the model is insufficient
Pregnancy, lactation, growth, illness, recovery and high-level training need more specific methods. The adult calculator does not model these states.
Activity factors used
| Level | Factor |
|---|---|
| Sedentary | 1.20 |
| Light | 1.375 |
| Moderate | 1.55 |
| Active | 1.725 |
| Very active | 1.90 |
Frequently asked questions
What is TDEE?
It is an estimate of total energy used across a day.
How is TDEE different from BMR?
BMR covers resting needs; TDEE includes activity.
Which activity level should I choose?
Choose the description closest to both your work and exercise routine, then compare scenarios.
Why does TDEE change when weight changes?
Weight is a term in the resting-energy equation.
Is TDEE exact?
No. It is a population estimate that can be calibrated with observations.
What question does this TDEE Calculator answer?
Estimate total daily energy expenditure from resting energy and an explicit activity factor.
What to keep in mind
Activity multipliers are planning approximations, not direct measurements. Track stable body weight and adjust the estimate with real observations when appropriate.
Results are rounded for display in US format, with money in dollars and cents; CSV exports keep full calculation precision. This is a calculation summary, not an official certificate.