TDEE Calculator: Find Your Daily Energy Needs

Understand how activity levels change your daily calorie burn.

Stop guessing your maintenance calories.

Activity Level Multipliers

Be honest with your selection for the most reliable results.

• Sedentary (Desk job, little exercise): BMR × 1.2
• Lightly Active (1–3 workouts/wk): BMR × 1.375
• Moderately Active (3–5 workouts/wk): BMR × 1.55
• Very Active (6–7 hard workouts/wk): BMR × 1.725
• Extremely Active (Athletes, physical labor): BMR × 1.9

Find Your Exact Maintenance Calories

Take the guesswork out of nutrition planning with our free TDEE tool.