TDEE Calculator
Estimate your daily calorie needs based on weight, height, age, sex, and activity level.
Quick Guide & Tips
How to Use the Calculator
Enter your sex, select your preferred unit system (metric or imperial), enter your height and weight, then choose the activity level that best reflects your typical daily routine.
Choose an activity level based on your overall movement during the week, not just planned workouts.
Once all fields are completed, calculate your TDEE to see an estimate of your daily calorie needs.
Understanding Your Calorie Needs
Your TDEE represents the estimated number of calories your body uses each day to support basic functions and daily activity.
This value can help you understand how your lifestyle influences energy needs beyond resting metabolism.
Small changes in activity level or body weight can affect your daily calorie requirements over time.
Using TDEE for Goal Planning
TDEE can be used as a reference point when planning nutrition goals such as maintaining weight, reducing body fat, or supporting muscle gain.
Adjustments to calorie intake are typically made gradually rather than through large or sudden changes.
Pairing calorie awareness with balanced nutrition and regular activity supports more sustainable outcomes.
Tracking and Reassessing Over Time
As body weight, activity habits, or training intensity change, your TDEE may also change.
Recalculating periodically can help you stay aligned with your current lifestyle and goals.
Tracking trends over weeks or months is often more useful than focusing on short-term fluctuations.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, based on your body’s needs and your daily activity.
How is TDEE calculated?
TDEE is calculated from your Basal Metabolic Rate (BMR) and activity level. BMR estimates the calories your body needs at rest based on age, sex, weight, and height, while activity multipliers adjust for your daily lifestyle.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain essential functions at rest, like breathing, circulation, and body temperature.
Why does activity level matter?
Your daily activity level adjusts your TDEE because calories burned increase with exercise, walking, work activity, and other movement throughout the day.
How can I use TDEE to lose or gain weight?
To lose weight, you should consume fewer calories than your TDEE, and to gain weight, more calories. Moderate adjustments are safest, and extreme deficits are not recommended.
Are TDEE calculations exact?
TDEE provides an estimate based on general formulas. Individual metabolism, genetics, and lifestyle can affect actual calorie needs, so it’s best to consult a nutritionist for personalized advice.
Can TDEE help athletes or highly active people?
Yes. Athletes and very active individuals burn more calories, so TDEE helps plan nutrition and energy intake to maintain performance and body composition.