Activity-based calculation
TDEE Calculator UK
Calculate your Total Daily Energy Expenditure for accurate calorie targets
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including everything from basic bodily functions to walking, exercising, and even digesting food. Unlike your BMR (Basal Metabolic Rate), which only accounts for calories burned at complete rest, TDEE gives you the full picture of your daily energy needs.
TDEE is calculated by multiplying your BMR by an activity multiplier that reflects your lifestyle—from sedentary desk work to highly active training schedules. This number is crucial because it tells you exactly how many calories you need to maintain your current weight. Eat more than your TDEE, and you'll gain weight; eat less, and you'll lose weight.
Our free UK TDEE calculator uses the scientifically validated Mifflin-St Jeor equation combined with standard activity multipliers to give you accurate daily calorie targets. Whether you're aiming for weight loss, maintenance, or muscle gain, knowing your TDEE is the foundation of any successful nutrition plan. For a complete breakdown including zigzag calorie cycling and NHS-aligned weight loss targets, visit our full calorie calculator.
Calculate Your TDEE
Find your Total Daily Energy Expenditure
Understanding Activity Multipliers
Sedentary (Little or No Exercise)
Desk job with minimal physical activity. You spend most of your day sitting and don't exercise regularly. This is the baseline multiplier for those with very low daily movement.
Lightly Active (Light Exercise 1-3 Days/Week)
You exercise or engage in light physical activity 1-3 days per week. This includes activities like walking, light yoga, or recreational sports on weekends.
Moderately Active (Moderate Exercise 3-5 Days/Week)
You exercise at moderate intensity 3-5 days per week. This includes activities like jogging, cycling, swimming, or gym workouts. Most people with regular exercise routines fall into this category.
Very Active (Hard Exercise 6-7 Days/Week)
You engage in intense exercise nearly every day. This includes serious athletes, those training for competitions, or individuals with physically demanding jobs combined with regular workouts.
Extra Active (Very Hard Exercise & Physical Job)
You have a physically demanding job (construction, farming, manual labour) and also train intensely most days. This is the highest activity level and applies to very few people.
Tip: When in doubt, choose a lower activity level. Most people overestimate their activity, which leads to eating more calories than needed. You can always adjust based on your results after a few weeks.
FAQs
What is a good TDEE for my age and weight?
There's no universal "good" TDEE—it varies widely based on your age, gender, weight, height, and activity level. A sedentary woman might have a TDEE of 1,600-1,800 kcal, while an active man could be 2,500-3,000 kcal or higher. What matters is using your personal TDEE to set appropriate calorie targets for your goals, whether that's weight loss, maintenance, or muscle gain.
How accurate is a TDEE calculator?
TDEE calculators provide estimates based on population averages and are typically accurate within 10-15% for most people. Individual factors like genetics, muscle mass, hormones, and metabolic adaptations can affect your actual TDEE. Use the calculator as a starting point, then adjust based on real-world results over 2-4 weeks. If you're not losing/gaining weight as expected, adjust your intake by 100-200 calories and reassess.
How do I increase my TDEE?
The most effective way to increase your TDEE is to build muscle mass through strength training, as muscle tissue burns more calories at rest than fat. You can also increase daily movement (walking, taking stairs, standing more), add cardio exercise, or increase workout intensity and frequency. Even small changes like a daily 30-minute walk can add 100-200 calories to your TDEE.
Should I eat my TDEE to maintain weight?
Yes, eating at your TDEE should maintain your current weight over time. However, weight can fluctuate daily due to water retention, food volume, and hormones. Track your average weight over 2-4 weeks—if it's stable, you're at maintenance. If you're slowly gaining or losing, adjust your intake by 100-200 calories and monitor again.
Want More Detailed Results?
Get your complete calorie breakdown including BMR, TDEE, zigzag calorie cycling, and NHS-aligned weight loss targets—all in one comprehensive calculator.