What activity factor should I pick?

Use your actual weekly pattern, not your New Years resolution. Most office workers are sedentary; people who exercise 3-4 times a week land in light or moderate.

Should I eat below my TDEE?

Most people trying to lose weight eat roughly 300-500 kcal below TDEE for steady, sustainable fat loss.

TDEE Calculator | Tsinglin.tech

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BMR (cal/day)

Activity level

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Turn your BMR into Total Daily Energy Expenditure based on how active you really are. Pick the closest match, not the one you wish you had.

How to use TDEE Calculator

Open the toolNo signup and nothing to install; it works as soon as the page loads.
Set “BMR (cal/day)”
Set “Activity level”
Read the resultChange any input and the result is recalculated immediately.

Worked example with the defaults

TDEE (KCAL/DAY) · Maintenance calories at light activity: 2267

Nothing you enter leaves your device

All of the work happens inside your browser. Whatever you type is never packaged up and sent to a server, and no request this page makes carries it.

That makes it safe for contract amounts, personal details and internal documents you would rather not hand to a third party — close the tab and it is gone.

What this tool does not do

TDEE Calculator only does what a browser can do on its own — it talks to no backend service. So it keeps no history for you and syncs nothing across devices; if you need a record, copy or download the result.

It is also not a substitute for professional judgement. For legal, medical or tax decisions, treat the output as a starting point rather than a final answer.

Frequently Asked Questions

What activity factor should I pick?: Use your actual weekly pattern, not your New Years resolution. Most office workers are sedentary; people who exercise 3-4 times a week land in light or moderate.
Should I eat below my TDEE?: Most people trying to lose weight eat roughly 300-500 kcal below TDEE for steady, sustainable fat loss.