TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including BMR plus calories burned through physical activity, exercise, and digestion.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn per day based on your activity level and get personalized recommendations for your fitness goals.

Personal Information & Activity Level

Enter your details and select your typical activity level to calculate your TDEE

Gender

Age

Weight

Height

Enter your information to calculate your TDEE

Key Features

Accurate BMR calculation using proven formulas

Multiple activity level options for precision

Personalized calorie goals for weight management

Support for both metric and imperial units

Real-time calculation with input changes

Understanding TDEE

BMR: Base calories burned at complete rest

TDEE: BMR × Activity Factor for total daily burn

Activity Factor: Ranges from 1.2 (sedentary) to 1.9 (very active)

Accuracy: Most accurate when activity level is honest

Tips & Strategies

Weight Loss: Create deficit of 250-750 calories below TDEE

Weight Gain: Add 250-500 calories above TDEE

Monitor Progress: Track for 2-4 weeks and adjust if needed

Be Honest: Choose activity level that matches typical week

Protein Intake: Consume 0.8-1.2g protein per lb bodyweight for muscle preservation

Frequently Asked Questions

What is TDEE and how is it calculated?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It's calculated by multiplying your BMR (Base Metabolic Rate) by an activity factor that represents your exercise and daily activity level.

How accurate is the TDEE calculator?

The TDEE calculator provides estimates based on proven scientific formulas. Accuracy depends on honestly selecting your activity level. Individual metabolism can vary ±10-15%, so monitor your progress and adjust accordingly.

Which activity level should I choose?

Choose the level that best represents your typical week, including both exercise and daily activities. Most people overestimate their activity level, so be conservative. Consider your job, commute, and consistent exercise routine.

How do I use TDEE for weight loss?

For weight loss, eat 250-750 calories below your TDEE. A deficit of 500 calories per day typically results in 1 pound of weight loss per week. Avoid extreme deficits below 1200 calories for women or 1500 for men.

Should I recalculate TDEE as I lose weight?

Yes, recalculate your TDEE every 10-15 pounds of weight loss, as your BMR decreases with lower body weight. This helps maintain an appropriate calorie deficit and continued progress.

What if my results don't match expectations?

Track your weight and measurements for 2-4 weeks. If you're not seeing expected results, adjust your activity level selection or consider metabolic factors. Some people have naturally faster or slower metabolisms.

What BMR formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for healthy adults. For men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161.

Can I use TDEE for muscle gain and cutting?

Yes! For muscle gain (bulking), eat 250-500 calories above TDEE with adequate protein. For cutting while preserving muscle, eat 250-500 calories below TDEE with high protein (0.8-1g per lb bodyweight) and maintain strength training.

Important Medical Disclaimer

This TDEE calculator provides estimates only and should not replace professional medical or nutritional advice.Individual metabolism can vary significantly due to genetics, medical conditions, medications, hormones, and other factors. Extreme calorie restrictions can be harmful to your health. Before starting any weight loss or weight gain program, especially if you have medical conditions, please consult with a qualified healthcare provider, registered dietitian, or nutritionist.