TDEE Calculator

Calculate Your Total Daily Energy Expenditure

TDEE Calculator
Office job, mostly sitting
Walking, light housework
Regular workouts, active job
Physical job, intense training
Athlete in training, construction worker

Your Results

Basal Metabolic Rate (BMR)

Calories your body needs at rest

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Total Daily Energy Expenditure (TDEE)

Calories you burn daily with activity

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Recommended Daily Calories

For your selected goal

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Calorie Breakdown

Enter your details to see calorie breakdown

Weekly Weight Change Projection
Weight Loss
Maintenance
Weight Gain
Select a goal to see projection

Understanding Your TDEE: A Complete Guide

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It represents the energy your body needs to maintain its current weight while accounting for your activity level.

How to Use This TDEE Calculator

Our advanced TDEE calculator makes it easy to determine your daily calorie needs:

  1. Enter your personal details - Age, gender, height, and weight
  2. Select your activity level - Choose the option that best describes your daily activity
  3. Choose your goal - Maintain, lose, or gain weight
  4. Get your results - See your BMR, TDEE, and recommended calorie intake

Understanding Your Results

BMR (Basal Metabolic Rate): This is the number of calories your body needs at complete rest to maintain basic bodily functions like breathing and circulation.

TDEE (Total Daily Energy Expenditure): This is your BMR multiplied by an activity factor that represents your daily movement and exercise.

Recommended Daily Calories: Based on your goal, this tells you how many calories to consume each day.

Weight Management Strategies

To lose weight, consume 300-500 calories less than your TDEE. To gain weight, consume 300-500 calories more than your TDEE. To maintain weight, match your TDEE with your calorie intake.

Tips for Accuracy

  • Be honest about your activity level for the most accurate results
  • Recalculate your TDEE every 10-15 pounds of weight change
  • Remember that TDEE is an estimate - individual variations exist
  • Track your progress and adjust as needed based on results
Quick Tips
  • TDEE changes with weight and activity
  • Recalculate every 4-6 weeks
  • Combine with balanced nutrition
  • Stay consistent for best results
  • Hydration affects metabolism
Activity Level Guide

Choose the activity level that best matches your typical week:

  • Sedentary: Desk job, little exercise
  • Lightly Active: Light exercise 1-3 days/week
  • Moderately Active: Moderate exercise 3-5 days/week
  • Very Active: Hard exercise 6-7 days/week
  • Extremely Active: Athlete or physical job