Free TDEE Calculator — You're Less Active Than You Think

Last updated: April 17, 2026

MoneyMath's TDEE calculator replaces vague activity labels with an activity audit based on steps, exercise, sitting time, and job type to estimate daily energy expenditure more realistically.

Free to useRuns in your browserTransparent assumptions

Free TDEE calculator with Activity Audit replacing the vague dropdown. See why gym 3x/week is only 'lightly active', exercise calorie reality check, and where your calories actually go.

Use the TDEE Calculator to compare realistic scenarios before making a money, health, or planning decision.

Adjust the inputs and review the result breakdown so you can see which assumptions matter most.

How to use this calculator

Step 1Enter your starting information. Add the core inputs requested by the TDEE Calculator, such as amounts, dates, rates, income, weight, or other scenario details.
Step 2Review the calculated result. Read the headline answer first, then scan the supporting breakdown, chart, or comparison table.
Step 3Compare another scenario. Change one input at a time to understand what drives the result and which option is most realistic.

Formula, Sources & Assumptions

Formula

TDEE starts with BMR and adjusts for activity using audit inputs such as steps, sitting time, exercise, and job type.

Assumptions

Results are estimates for planning and education.
Actual costs, taxes, rates, or outcomes may differ based on personal circumstances and updated rules.