TDEE Calculator

Calculate exact calories burned daily including exercise. More accurate than BMR for weight goals. Free TDEE calculator with activity multipliers.

years
cm
kg
+ Advanced Settings

Exercise Guidelines:

• Exercise: 15-30 minutes of elevated heart rate activity

• Intense exercise: 45-120 minutes of elevated heart rate activity

• Very intense exercise: 2+ hours of elevated heart rate activity

Your Daily Energy Expenditure

Total Daily Energy Expenditure

TDEE 2,392
Daily Energy calories/day
Basal Metabolic Rate (BMR)
1,634 calories
Activity Factor
1.465×
Activity Calories
758 calories

Daily Calorie Goals

Extreme Weight Loss 2 lb/week
1,392
Weight Loss 1 lb/week
1,892
Maintain Weight 0 lb/week
2,392
Weight Gain 1 lb/week
2,892
Extreme Weight Gain 2 lb/week
3,392

Macronutrient Ranges

P
Protein
60-210g
C
Carbohydrates
269-389g
F
Fats
53-93g

Note: These calculations are estimates based on average values. Individual requirements may vary based on metabolism, body composition, and other factors.

Weight change: 3,500 calories = approximately 1 pound (0.45 kg) of body weight.