TDEE calculator (total daily energy expenditure)

Enter sex, age, weight, height and activity level to estimate calories burned over the whole day, including training and daily life.

years
lb
in
Daily calorie expenditure
2,682 kcal
per day, at the chosen activity level
Basal metabolic rate
Mifflin-St Jeor
1,731 kcal
Sedentary2,077 kcal
Lightly active (1–3×/week)2,380 kcal
Moderately active (3–5×/week)2,682 kcal
Very active (6–7×/week)2,985 kcal
Extremely active3,288 kcal

Estimate. Adjust it by watching how the client's weight changes over the weeks.

How it works

  1. First we calculate basal metabolic rate with the Mifflin-St Jeor equation.
  2. Then we multiply it by the activity factor: from 1.2 (sedentary) to 1.9 (very active).
  3. The table shows the estimate at every level, for comparison.
Read nextClient intake for personal trainers: what to ask before the first session

FAQ

Which activity level should I choose?

Think about the whole week, not just training: work, commuting and steps count. When in doubt, pick the level below — people tend to overestimate activity.

Can I build a client's diet from this?

The estimate helps guide training and your conversations with the client. Meal plans are a dietitian's job.

In Trainer Fácil, weight and measurements stay in the client's history so you can track progress.

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