TDEE Calculator
Calculate your total daily energy expenditure and calorie needs
Enter values to see results
Fill in the form and click Calculate
How to Use This Calculator
Enter your age, gender, weight, height, and activity level. The calculator uses the Mifflin-St Jeor equation to estimate your BMR and TDEE. Use these values as a starting point and adjust based on your actual results.
Activity Level Guide
- Sedentary: Desk job with little to no exercise
- Light: Light exercise or sports 1-3 days/week
- Moderate: Moderate exercise or sports 3-5 days/week
- Active: Hard exercise or sports 6-7 days/week
- Very Active: Very hard exercise, physical job, or training twice daily
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate plus all physical activity. It represents the calories needed to maintain your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It typically accounts for 60-75% of daily calorie expenditure.
How do I lose weight using TDEE?
To lose weight, eat fewer calories than your TDEE. A 500 calorie daily deficit leads to about 1 pound of weight loss per week. A 250 calorie deficit leads to about 0.5 pounds per week, which is more sustainable for many people.
How accurate is this calculator?
TDEE calculators provide estimates based on averages. Individual metabolism varies. Use your calculated TDEE as a starting point, then adjust based on actual results over 2-4 weeks.