Total daily energy expenditure is what you actually burn in a day, not just at rest. It is the number a calorie target is set against: eat under it to lose weight, over it to gain, at it to hold steady.
Calculate your TDEE
Estimated BMR—
Estimated TDEE—
Fill in every field to see the result.
What the number means
TDEE is your BMR multiplied by how much you move. The calculator shows both, so you can see which half moved when you change an answer.
The activity factor is the soft part of the estimate. It is a single number standing in for training, walking, standing at work and fidgeting, and most people put themselves a rung too high: three gym sessions a week around a desk job is "light", not "active". If the result disagrees with what the scale does over a fortnight, the activity rung is usually the thing to correct first.
The formula, in words
BMR times one of five standard multipliers:
- Sedentary, 1.2 - a desk job and little or no exercise.
- Light, 1.375 - exercise one to three days a week.
- Moderate, 1.55 - exercise three to five days a week.
- Active, 1.725 - exercise six to seven days a week.
- Very active, 1.9 - hard daily training, or a physically demanding job.
How a coach uses it in Koach
Koach works from the same idea in a slightly different shape. It computes BMR from the body profile, then applies the client's goal - the weekly rate of loss or gain - to produce daily calorie and macro targets, and shows a steps-per-day figure for the activity that has to make up the difference.
Once you know the target, Create a nutrition plan is where it becomes meals your client can log against. To split the calories into grams first, use the macro calculator.