TDEE Activity Multiplier Calculator
Total daily energy expenditure by activity level.
Enter your values
ⓘ Live results
Results
- TDEE
- 2,740 kcal/day
- BMR
- 1,768 kcal/day
- Mild deficit (-15%)
- 2,329 kcal/day
- Mild surplus (+10%)
- 3,014 kcal/day
Quick answer
TDEE is your BMR multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).
TDEE = BMR x activity factor
How to use the TDEE Activity Multiplier Calculator
- 1Enter sex, weight, height and age to compute BMR by Mifflin-St Jeor.
- 2Choose the activity level that best matches your typical week, not your best day.
- 3Reassess every few weeks as weight changes since TDEE shifts with body size.
Worked example
Using the values the calculator loads with:
Inputs
- SexMale
- Weight80 kg
- Height178 cm
- Age30 years
- Activity levelModerately active
Results
- TDEE2,740 kcal/day
- BMR1,768 kcal/day
- Mild deficit (-15%)2,329 kcal/day
- Mild surplus (+10%)3,014 kcal/day
Frequently asked questions
Which activity level should I pick?
Most desk workers who exercise 3-4x/week fall in 'moderately active'.
Is this exact?
No — TDEE estimates carry roughly ±10% error; use trends in your actual weight to calibrate.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.