TDEE calculator
Estimate your total daily energy expenditure: the calories your body burns in a day, including activity. It also shows targets to lose or gain weight.
Your result appears here as you type.
Activity levels
TDEE is your resting energy use (BMR) multiplied by an activity factor.
| Activity | Multiply BMR by |
|---|---|
| Little or no exercise | 1.2 |
| Light exercise, 1 to 3 days a week | 1.375 |
| Moderate exercise, 3 to 5 days a week | 1.55 |
| Hard exercise, 6 to 7 days a week | 1.725 |
| Very hard exercise or physical work | 1.9 |
Using TDEE to change your weight
A gap of about 500 kcal a day is a common starting point for losing or gaining around 0.5 kg a week. Real results vary, so weigh yourself weekly for a month and adjust. Most people overestimate how active they are, so choose the lower level if unsure.
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What is TDEE?
Total daily energy expenditure is every calorie you burn in a day: resting energy, digestion, daily movement and exercise.
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds everything you do on top of that, so it is always higher.
How accurate is it?
It is an estimate, and many people differ from it by a few hundred calories. Use your weight trend to correct it.
Try it with next week’s patients
Plans start at PKR 4,000 a month, billed in rupees, with setup and staff training included. Bring over next week’s patients and see whether the evening session runs any easier.
Setup help and staff training are included on every plan.