Free TDEE estimate

A clear starting point for your daily energy

TDEE is an estimate of the energy your body uses in a day, not a prescription. Our free calculator shows its assumptions so you can judge what the number does and does not tell you.

Three components

What makes up your daily energy use

Basal metabolic rate

The energy used to keep your body running at rest, such as breathing and circulation. It is usually the largest share of the total.

Physical activity

Movement beyond rest, from planned exercise to everyday tasks. It varies widely from day to day, which is why estimates are a starting point.

Digestion

The energy spent processing food. It is a smaller component, and it depends on the meal's composition and size.

How estimates work

Formulas approximate, individuals vary

Energy formulas use averages drawn from body size, age, and activity level. They offer a reasonable baseline, but your actual expenditure can differ.