TDEE Calculator ES
Estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn each day — from your BMR and activity level.
General estimate using standard formulas — not medical or dietary advice. For personalised guidance, speak to a qualified professional.
How it works
Enter your sex, age, height and weight, and choose an activity level. The calculator finds your BMR with the Mifflin–St Jeor equation and multiplies it by an activity factor to estimate your TDEE, then shows typical calorie targets for maintaining, losing or gaining weight.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — an estimate of all the calories your body uses in a day, including rest and activity.
How is TDEE calculated?
It multiplies your basal metabolic rate (BMR) by an activity factor between 1.2 (sedentary) and 1.9 (extremely active).
What are the activity multipliers?
Roughly 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extremely active.
Is TDEE an exact number?
No. It is an estimate — individual metabolism, body composition and daily movement vary, so use it as a guide rather than a precise figure.
How do I use my TDEE?
Eating around your TDEE tends to maintain weight. For specific health or fitness goals, a doctor or registered dietitian can give safe, personalised advice.
Should I eat below my TDEE?
Any change to how much you eat is best discussed with a healthcare professional, who can make sure it is safe and that you still get enough nutrition.
TDEE Calculator
TDEE stands for Total Daily Energy Expenditure — an estimate of all the energy your body uses in a day. It is your resting metabolism multiplied by how active you are.
How TDEE is calculated
TDEE = BMR × activity factor. BMR (basal metabolic rate) is the energy you use at rest; the activity factor scales it up for movement and exercise.
| Activity level | Factor |
|---|---|
| Sedentary (little exercise) | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
Worked example
A BMR of 1,500 with a moderate activity factor of 1.55 gives a TDEE of about 2,325 calories a day — roughly the energy needed to maintain weight.
What TDEE is for
It is a starting estimate of how much energy you use, useful for understanding your needs. It is an estimate only — real metabolism varies between people, so treat it as a guide and make sure you eat enough to fuel your body.
This is general information, not medical or dietary advice. Estimates vary between individuals — a doctor or registered dietitian can give guidance tailored to you, and if eating feels stressful, a healthcare professional can help.
Results are estimates for general guidance in Spain and may not reflect the latest local rates, fees or rules. Check official sources before making decisions.