TDEE Calculator
Calculate Total Daily Energy Expenditure based on activity level
Your Daily Calorie Needs
How to Use
- Enter your gender, age, weight, and height.
- Select your activity level from the dropdown menu.
- Click 'Calculate TDEE' to compute your total energy expenditure.
- View the calorie needs for different goals (weight loss, maintenance, gain).
- Use the highlighted result corresponding to your selected activity level.
About TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, taking into account your basal metabolic rate and physical activity level. It is calculated by multiplying your BMR by an activity factor. TDEE is the key number for planning your diet for any fitness goal.
Activity Multipliers
Sedentary (×1.2): desk job, little exercise. Lightly active (×1.375): light exercise 1-3 days/week. Moderately active (×1.55): moderate exercise 3-5 days/week. Very active (×1.725): hard exercise 6-7 days/week. Extremely active (×1.9): very hard exercise or physical labor job.
Using TDEE for Weight Goals
To lose weight, eat below your TDEE (a 500 kcal deficit = ~0.5 kg/week loss). To maintain weight, eat at TDEE. To gain muscle, eat above TDEE (250–500 kcal surplus). Avoid reducing calories by more than 1000 kcal/day below TDEE, as this can cause muscle loss and metabolic adaptation.
Accuracy Limitations
TDEE is an estimate and may vary by ±10-15% depending on individual differences in metabolism, hormones, and activity measurement accuracy. Adjust your calorie intake based on real-world results: if you're not losing/gaining weight as expected, recalculate and adjust by 100-200 kcal increments.
Key Features
- Calculates TDEE for all 5 activity levels simultaneously
- Shows calorie targets for weight loss, maintenance, and gain goals
- Based on the Mifflin-St Jeor BMR formula
- Highlights the result for your selected activity level