TDEE Calculator
Estimate your daily calorie needs based on sex, weight, height, age, and activity level.
Total Daily Energy Expenditure (TDEE)
Quick Overview
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including both basic body functions and daily activity.
Use this calculator to estimate your daily calorie needs and understand how many calories you should eat for weight loss, maintenance, or weight gain.
Looking for more information? The TDEE & Daily Calories Guide in the Related Guides section below explains how TDEE is calculated, what affects it, and how to use it in more detail.
Use this calculator to estimate your daily calorie needs and understand how many calories you should eat for weight loss, maintenance, or weight gain.
Looking for more information? The TDEE & Daily Calories Guide in the Related Guides section below explains how TDEE is calculated, what affects it, and how to use it in more detail.
Calculate your daily calorie needs
Understanding TDEE
How TDEE Is Calculated
TDEE is estimated based on how many calories your body burns at rest and how active you are during the day.
It starts with your basal metabolic rate (BMR), which represents the energy your body needs for basic functions like breathing and circulation. This is then adjusted based on your daily movement and exercise level to estimate your total calorie needs.
The result is an estimate of how many calories you burn per day on average.
It starts with your basal metabolic rate (BMR), which represents the energy your body needs for basic functions like breathing and circulation. This is then adjusted based on your daily movement and exercise level to estimate your total calorie needs.
The result is an estimate of how many calories you burn per day on average.
How to Use Your Result
You can use your TDEE as a baseline:
Adjust your intake gradually based on your weekly progress.
- Weight loss: eat below your TDEE
- Maintenance: eat around your TDEE
- Weight gain: eat above your TDEE
Adjust your intake gradually based on your weekly progress.
Frequently Asked Questions
What is TDEE?
TDEE is the total number of calories your body burns in a day, including basic functions and daily activity.
How accurate is TDEE?
TDEE is an estimate, not an exact value. Actual needs can vary based on metabolism, activity level, and lifestyle.
How do I use TDEE to lose weight?
Eat slightly below your TDEE to create a calorie deficit. Small reductions are usually easier to maintain.
What is the difference between TDEE and BMR?
BMR is calories burned at rest, while TDEE includes daily activity and exercise. This makes TDEE higher and more useful for setting calorie intake.