TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand your daily calorie needs.
Total Daily Energy Expenditure (TDEE)
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Calories to maintain your current weight
BMR
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Weight Loss
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Weight Gain
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Why Use This Tool? ✅
Personalized & Accurate
Get a reliable estimate of your daily calorie burn based on your unique profile and lifestyle.
Supports All Fitness Goals
Provides clear calorie targets for weight loss, maintenance, or building muscle.
Plan Diet & Exercise
Use your TDEE as the starting point for creating an effective and sustainable nutrition plan.
Simple & Fast
No complex formulas needed. Just enter your details and get instant, science-based results.
What is TDEE and Why Is It Your Most Important Fitness Number? 🔥
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is the single most important number to know when you're trying to manage your weight, as it represents your body's "maintenance" calorie level.
The Components of TDEE
Your TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity multiplier. Let's break that down:
- Basal Metabolic Rate (BMR): This is the number of calories your body needs to survive at rest—to keep your heart beating, lungs breathing, and body temperature stable. Our calculator uses the popular and accurate Mifflin-St Jeor formula to find this value.
- Activity Multiplier: This factor accounts for all the calories you burn through movement during the day. This includes everything from walking to your car and typing at a desk (Non-Exercise Activity Thermogenesis, or NEAT) to structured workouts like running or weightlifting.
The formula is simple: TDEE = BMR × Activity Multiplier.
How to Use Your TDEE for Your Goals
Once you know your TDEE, you can set a clear, numerical target for your diet based on the principle of energy balance:
- For Weight Loss (Fat Loss): To lose weight, you must consume fewer calories than your TDEE. This is called a calorie deficit. A common and sustainable deficit is about 500 calories below your TDEE per day, which typically results in about 1 lb (0.5 kg) of weight loss per week.
- For Weight Maintenance: To maintain your current weight, you should aim to eat roughly the same number of calories as your TDEE.
- For Weight Gain (Muscle Gain): To gain weight, you must consume more calories than your TDEE. This is a calorie surplus. For lean muscle gain, a modest surplus of 250-500 calories above your TDEE is often recommended, combined with regular resistance training.
Disclaimer: This calculator provides an estimate for educational purposes. Individual calorie needs can vary. For personalized nutritional and health advice, please consult with a registered dietitian or a healthcare professional.