How to use the TDEE Calculator
- Enter your details.
- Pick the activity level that matches a typical week; most office workers who exercise a few times a week are “Light” or “Moderate”.
- Press Calculate.
Formula
TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active).
Examples
- BMR 1,649 kcal, moderately active: 1,649 × 1.55 = 2,556 kcal/day.
Frequently asked questions
Why does my tracker show a different number?
Wearables estimate activity from heart rate and movement. Treat both as starting points and adjust based on how your weight changes over 2–3 weeks.