TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) with our simple TDEE calculator. Discover how many calories you burn each day and take control of your weight goals with personalized insights.

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TDEE Calculator

Use this calculator to estimate your Total Daily Energy Expenditure (TDEE).

Results

Exercise: 15-30 minutes of moderate activity.
Intense exercise: 45-120 minutes of high-intensity activity.
Very intense exercise: 2+ hours of vigorous activity.

Discover Your Daily Calorie Needs

Our TDEE calculator provides an accurate estimate of how many calories your body burns each day, factoring in your basal metabolic rate (BMR) and activity level. Knowing your TDEE is crucial for understanding how many calories you need to maintain, lose, or gain weight. Whether you’re looking to manage your weight, increase muscle mass, or boost your overall health, this tool is essential for creating a plan tailored to your specific needs.

How to Use the TDEE Calculator

Using our TDEE calculator is easy! Simply input the following details:

Age: Your age in years.
Gender: Male or female.
Weight: Your current body weight in kilograms or pounds.
Height: Your height in centimeters or inches.
Activity Level: Select your daily activity level, from sedentary to very active.

Once you’ve filled in these details, the calculator will provide your TDEE, helping you better understand your energy needs.

What is TDEE?

Total Daily Energy Expenditure (TDEE) refers to the total number of calories your body burns in a day, including both basic bodily functions and activities like exercising, walking, and even digesting food. Understanding your TDEE allows you to create effective weight management strategies, ensuring you’re consuming the right amount of calories for your goals.

Your TDEE is composed of:

Basal Metabolic Rate (BMR): The calories burned at rest.
Activity Level: The calories burned through physical activities.

TDEE Calculation Formula

The formula for TDEE is as follows:

TDEE = BMR × Activity Multiplier

Where:

BMR is your Basal Metabolic Rate, calculated using the Mifflin-St Jeor equation.
Activity Multiplier is based on your level of daily physical activity.

Understanding Activity Levels

Your activity level plays a significant role in determining your TDEE. Below are the different activity levels you can choose from:

Sedentary: Little to no exercise, mostly desk work.
Lightly Active: Light exercise or sports 1-3 days per week.
Moderately Active: Moderate exercise 3-5 days per week.
Very Active: Hard exercise or sports 6-7 days per week.
Super Active: Physically demanding jobs or intense daily exercise.

Choosing the correct activity level is key to an accurate TDEE estimate.

TDEE for Weight Management

Knowing your TDEE gives you a clear roadmap for your weight goals:

For Weight Maintenance: Consume the same number of calories as your TDEE.
For Weight Loss: Consume fewer calories than your TDEE, typically 10-20% less.
For Weight Gain: Consume more calories than your TDEE to promote muscle growth or healthy weight gain.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including calories burned from resting and physical activities.

Why should I calculate my TDEE?

Calculating your TDEE helps you understand how many calories you need to maintain, lose, or gain weight, allowing you to tailor your diet and exercise accordingly.

How often should I recalculate my TDEE?

You should recalculate your TDEE whenever there is a significant change in your weight, activity level, or fitness goals. Generally, updating it every 4-6 weeks is a good practice.

What happens if I consume fewer calories than my TDEE?

Consuming fewer calories than your TDEE will create a caloric deficit, leading to weight loss over time. Ensure you maintain a healthy deficit to prevent muscle loss or nutrient deficiencies.

How accurate is the TDEE calculator?

While our TDEE calculator provides a good estimate, it may not be 100% accurate due to individual differences in metabolism, body composition, and lifestyle. Use it as a guideline and adjust based on your personal experience.

Can I increase my TDEE?

Yes, increasing physical activity, building muscle, and being more active throughout the day can raise your TDEE, allowing you to burn more calories even at rest.