TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using Metric or US units. TDEE tells you how many calories you need per day based on your activity level.
About the TDEE Calculator
Our TDEE Calculator (Total Daily Energy Expenditure Calculator) helps you determine how many calories your body burns per day based on your activity level. Whether your goal is to lose weight, gain weight, or maintain your current weight, knowing your TDEE is essential.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body uses in a day. It includes:
- BMR (Basal Metabolic Rate): Calories your body needs at rest
- Physical Activity: Calories burned through movement and exercise
- Thermic Effect of Food (TEF): Calories burned during digestion
Our TDEE calculator combines your BMR with your activity level to give an accurate estimate of your daily calorie needs.
Why Use a TDEE Calculator?
If you're unsure how many calories to eat per day, this tool is for you. Based on your age, gender, height, weight, and activity level, this calculator tells you:
- Calories to maintain your weight
- Calories needed to lose weight (mild and aggressive)
- Calories to gain weight (mild and aggressive)
How the TDEE Calculator Works
The calculator first estimates your Basal Metabolic Rate (BMR) using formulas like the Mifflin-St Jeor Equation. Then, it multiplies the BMR by an Activity Factor depending on how active you are:
- 1.2 – Sedentary (little or no exercise)
- 1.375 – Lightly active (light exercise 1–3 days/week)
- 1.55 – Moderately active (moderate exercise 3–5 days/week)
- 1.725 – Very active (hard exercise 6–7 days/week)
- 1.9 – Extra active (physical job + hard daily exercise)
How to Use This TDEE Calculator
1. Select Metric or US units
2. Enter your age, gender, height, and weight
3. Choose your activity level
4. Click the "Calculate" button to see your results
Understanding the Results
Your results will include:
- Maintenance Calories: Daily intake to keep your weight stable
- Weight Loss Calories: Calorie targets for mild and aggressive fat loss
- Weight Gain Calories: Calorie surplus for healthy weight gain
How Much Weight Can You Lose or Gain?
- A deficit of 500 calories/day ≈ 0.5 kg (1 lb) fat loss per week
- A surplus of 500 calories/day ≈ 0.5 kg (1 lb) weight gain per week
Note: Everyone's body is different. Results may vary depending on genetics, metabolism, sleep, and hormones.
FAQs
Q: Is this TDEE calculator accurate?
A: It provides a good estimate based on formulas, but actual results can vary depending on individual
metabolism.
Q: What is the difference between BMR and TDEE?
A: BMR is the calories you burn at rest. TDEE includes BMR plus calories from your daily activity.
Q: Should I use TDEE or BMR for calorie tracking?
A: Use TDEE. It’s a better reflection of your daily energy needs since it includes movement and exercise.
Q: How often should I recalculate my TDEE?
A: Every time your weight, body composition, or activity level changes significantly.
Conclusion
Knowing your Total Daily Energy Expenditure (TDEE) is a game-changer for weight management. Our free TDEE calculator helps you take control of your calorie intake whether your goal is fat loss, muscle gain, or simply maintaining a healthy weight. Use it regularly and adjust your plan as your body changes!