TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to find out exactly how many calories you burn per day.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation 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.
Difference between BMR and TDEE
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulating blood, and cell production. Your TDEE includes your BMR plus the calories you burn through daily movement, exercise, and the digestion of food.
Why Activity Level Matters
Your activity level significantly impacts your TDEE. A person with a physically demanding job or someone who exercises intensely every day will have a much higher TDEE than someone of the same age, weight, and height who works a desk job and doesn't exercise. Accurate reporting of your activity level is crucial for an accurate TDEE estimate.
How to use TDEE for Weight Loss or Weight Gain
Once you know your TDEE, you can adjust your calorie intake to reach your goals:
- Weight Loss: Consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 1 lb (0.45 kg) of weight loss per week.
- Maintenance: Consume the same number of calories as your TDEE to maintain your current weight.
- Weight Gain: Consume more calories than your TDEE. A surplus of 250-500 calories per day is often recommended for gradual weight gain or muscle building.
How to use this tool
- Select your preferred measurement system (Metric or Imperial).
- Enter your age, sex, weight, and height.
- Select your daily activity level.
- Click "Calculate TDEE" to see your results.
- Review your maintenance calories and targets for weight loss or gain.
- Export your results as a PDF for future reference.
Why use our TDEE Calculator?
Knowing your TDEE is the most important step in any nutrition plan. Whether your goal is to lose fat, build muscle, or maintain your current physique, your TDEE tells you exactly how many calories you need to consume to achieve your goals.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a given day. It includes your Basal Metabolic Rate (BMR) plus the energy you expend through physical activity and digestion.
How accurate is a TDEE calculator?
TDEE calculators provide a highly educated estimate based on established formulas (like Mifflin-St Jeor). However, individual metabolisms vary. It's best to use the calculated TDEE as a starting point, track your weight and calorie intake for a few weeks, and adjust as needed.
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to keep you alive (breathing, circulating blood, etc.). TDEE is your BMR multiplied by an activity factor to account for your daily movement and exercise.
How many calories should I eat to lose weight?
To lose weight, you need to consume fewer calories than your TDEE. A common and safe approach is to create a deficit of 500 calories per day, which typically leads to about 1 pound (0.45 kg) of weight loss per week.
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