TDEE Calculator
Calculate your Total Daily Energy Expenditure to optimize your nutrition plan
Calculate Your TDEE
Your Results
Your TDEE is approximately:
Table of Contents
This is the estimated number of calories you burn daily based on your inputs.
Understanding Your Results
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn daily, including physical activity and bodily functions.
Weight Maintenance
Consume calories equal to your TDEE to maintain your current weight.
Weight Loss
Consume 300-500 calories less than your TDEE for gradual weight loss.
Weight Gain
Consume 300-500 calories more than your TDEE for controlled weight gain.
Activity Levels Explained
Sedentary: Desk job with little or no exercise
Lightly Active: Light exercise 1-3 days per week
Moderately Active: Moderate exercise 3-5 days per week
Very Active: Hard exercise 6-7 days per week
Extra Active: Very hard exercise and physical job
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Knowing your TDEE can help you with weight management—whether you want to lose fat, gain muscle, or maintain your current weight.
TDEE is considered one of the most accurate methods for estimating calorie needs because it accounts for both your basal metabolic rate and your activity level.
Frequently Asked Questions
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including physical activity and bodily functions like breathing and digestion.
TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor that corresponds to your lifestyle.
This calculator provides a good estimate based on established equations. However, individual variations can occur due to genetics, body composition, and other factors. Use it as a starting point and adjust based on your results.
To maintain weight, eat around your TDEE. To lose weight, create a deficit of 300-500 calories below your TDEE. To gain weight, consume 300-500 calories above your TDEE.
Your activity level significantly impacts how many calories you burn daily. Someone with a sedentary job will burn far fewer calories than someone with a physically demanding job, even if they have similar stats.
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