Last updated: April 2026
2635 calories/day
This calculator estimates total daily energy expenditure.
It multiplies BMR by an activity factor from sedentary to very active.
Use it to estimate maintenance calories before cutting or bulking.
Example: 1,700 BMR with moderate activity gives about 2,635 calories/day.
Activity multipliers are broad estimates; wearable and food-log data can improve accuracy.
The TDEE Calculator estimates total daily energy expenditure: the calories you may burn in a full day after activity is included. It starts with a resting metabolic estimate and multiplies it by an activity factor. TDEE is useful for setting maintenance calories, planning a calorie deficit, planning a surplus, or comparing how activity changes daily energy needs.
TDEE is normally estimated by multiplying BMR by an activity factor. The activity factor is an approximation, so choosing the right level matters.
Input: BMR 1,600, activity factor 1.2
Calculation: 1,600 x 1.2
Result: TDEE = 1,920 kcal/day
Input: BMR 1,600, activity factor 1.55
Calculation: 1,600 x 1.55
Result: TDEE = 2,480 kcal/day
Input: TDEE 2,400, target deficit 500
Calculation: 2,400 - 500
Result: Target intake around 1,900 kcal/day
Total Daily Energy Expenditure estimates the calories your body uses in a full day. It starts with BMR and adds energy used for work, walking, exercise, digestion, household tasks, and general movement.
TDEE is often more useful than BMR for nutrition planning because it estimates maintenance calories: the approximate intake that would keep weight stable if activity and body weight stayed the same.
The activity multiplier is the biggest assumption in most TDEE calculations. People often overestimate activity because exercise sessions feel intense, while the rest of the day may still be sedentary.
For fat loss, many people use a moderate calorie deficit below TDEE. For muscle gain, a small surplus may be used alongside resistance training. The best test of a TDEE estimate is real-world tracking over several weeks: if body weight changes differently than expected, adjust the estimate.
TDEE is made from several parts. Understanding them helps explain why two people with the same height and weight can need different calorie intakes.
The most common TDEE mistake is choosing an activity level based on how hard workouts feel rather than the whole week. A person who trains hard three times per week but sits most of the day may be closer to lightly or moderately active than very active.
Step count, job demands, commute, training frequency, and weekend habits all matter. If unsure, choose the lower activity level first and adjust from real progress.
Track body weight trends over at least two to four weeks. If weight is stable, your average intake is close to maintenance. If weight is rising or falling faster than expected, your real TDEE is probably different from the estimate or your intake tracking is incomplete.
This calculator provides an estimate only and is not a medical diagnosis.
It is an estimate of maintenance calories. Actual maintenance should be checked against body weight trends.
Choose the level that reflects your average week, not your best training day.
Update it when weight, activity, or training changes meaningfully.
Yes. A small calorie surplus above estimated TDEE is commonly used for gaining weight.
Food tracking errors, activity changes, water weight, and formula error can all affect results.
This calculator is designed to help you understand the likely number before you make a decision or start an application.
Your result should be checked against official UK guidance, especially if your circumstances include dependants, exemptions, prior leave, or a complex immigration history.
Treat the figure as a planning tool rather than legal advice. Where the answer affects an application deadline or major payment, speak to an authorised adviser.
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