TDEE calculator
Calculate total daily energy expenditure and understand the difference between resting calories and full-day maintenance calories.
Calculate TDEE
TDEE is an estimate of the calories used across a full day. It combines resting energy with an activity multiplier.
Your estimate
| BMR | — |
| Selected activity factor | — |
| Maintenance range | — |
| Weekly maintenance calories | — |
Change any input to update the estimate.
TDEE versus BMR
BMR estimates resting energy. TDEE adds everyday movement, work and planned exercise through an activity factor. Maintenance intake is usually closer to TDEE than BMR.
Activity factors used
| Level | Factor | Typical interpretation |
|---|---|---|
| Sedentary | 1.20 | Mostly seated, little planned exercise |
| Light | 1.375 | Light exercise or active errands several days |
| Moderate | 1.55 | Regular training or physically active work |
| Very active | 1.725 | Hard training most days |
| Extremely active | 1.90 | Very high training and/or demanding physical work |
Calibrate your TDEE
Track food and morning weight consistently for two to four weeks. If weight stays approximately stable, average intake is a useful real-world maintenance estimate. If weight changes steadily, your true maintenance is probably above or below recorded intake.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is the estimated energy your body uses in a full day, including resting metabolism and activity.
Which activity level should I choose?
Choose the category that best reflects your normal week, not your most active day. When unsure, start lower and calibrate against weight trends.
Why is my smartwatch different?
Wearables and equations use different assumptions. Both are estimates and may differ from actual energy expenditure.
Can TDEE change?
Yes. Body weight, training volume, daily movement and prolonged dieting can change energy needs.
Method and sources
EKCal provides planning estimates, not diagnosis or treatment. Results should be checked against real-world trends and adjusted gradually.