TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and discover personalized calorie needs for weight maintenance, loss, or gain. Free and accurate.
Calculate Your TDEE
Your Results
Enter your details to calculate your TDEE
About TDEE (Total Daily Energy Expenditure)
TDEE represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and calories burned through physical activity. It's the most accurate way to determine your daily calorie needs for weight management.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate and calories burned through physical activity.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell production while at rest.
Mifflin-St Jeor Equation
The most accurate formula for calculating BMR, taking into account age, gender, height, and weight.
Activity Multipliers
Sedentary
Little to no exercise, desk job
Light
Light exercise 1-3 days/week
Moderate
Moderate exercise 3-5 days/week
Active
Heavy exercise 6-7 days/week
Very Active
Very heavy exercise, physical job
Calorie Goals
Weight Maintenance
Eat at your TDEE to maintain your current weight
Weight Loss
Eat 10-20% below your TDEE for healthy weight loss
Weight Gain
Eat 10-20% above your TDEE for healthy weight gain
Muscle Gain
Eat at TDEE + 200-500 calories with strength training for muscle building
Note TDEE is an estimate. Individual variations exist due to genetics, body composition, and other factors. Monitor your progress and adjust as needed.
