TDEE by Activity Calculator
Calculate your Total Daily Energy Expenditure separately for rest days and training days.
Tailored calorie targets for each.
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Daily Calorie Needs
TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day. This calculator gives separate values for rest and training days.
Step 1: BMR (Mifflin-St Jeor)
- Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 + 166 - Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2: Activity Multiplier
| Day Type | Multiplier |
|---|---|
| Rest day (sedentary) | 1.2 |
| Rest day (light activity) | 1.375 |
| Training day (moderate) | 1.55 |
| Training day (intense) | 1.725 |
| Training day (very intense) | 1.9 |
TDEE = BMR × Activity Multiplier
This approach helps you eat more on active days and less on rest days, matching intake to expenditure.