TDEE Calculator
Calculate your Total Daily Energy Expenditure and calorie needs for different goals
Personal Information
Enter your details to calculate TDEE
Moderate exercise 3-5 days per week
TDEE Results
Your daily energy expenditure and calorie needs
About TDEE Calculations
Key Terms
- • BMR: Basal Metabolic Rate - calories burned at rest
- • TDEE: Total Daily Energy Expenditure - total calories burned per day
- • Activity Multiplier: Factor based on your activity level
Activity Levels
- • Sedentary (1.2x): Little to no exercise, desk job
- • Light (1.375x): Light exercise 1-3 days/week
- • Moderate (1.55x): Moderate exercise 3-5 days/week
- • Active (1.725x): Heavy exercise 6-7 days/week
- • Very Active (1.9x): Very heavy exercise, physical job
Using Your TDEE
- • Maintenance: Eat at TDEE to maintain current weight
- • Weight Loss: Eat 500 calories below TDEE for 1 lb/week loss
- • Weight Gain: Eat 500 calories above TDEE for 1 lb/week gain
- • Adjust calories based on progress and activity level changes
- • Track your food intake to ensure you're meeting calorie goals
Frequently Asked Questions
What is TDEE?▾
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your BMR, physical activity, digestion, and other body processes.
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE includes BMR plus additional calories burned through activity and digestion.
How do I use TDEE for weight loss?▾
Eating fewer calories than your TDEE creates a calorie deficit, causing weight loss. A 500-calorie daily deficit typically produces about 1 pound of loss per week.
Is TDEE the same every day?▾
No. Your TDEE fluctuates based on activity level, ambient temperature, food intake, and other factors. The calculator gives a useful average estimate for planning.