TDEE Calculator
How to Use the TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the estimated number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) and the calories you burn through daily activities such as walking, working, exercising, and other physical movements.
Step-by-Step Guide
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Select Your Unit System
- Metric: Choose this option if you measure your height in centimeters (cm) and your weight in kilograms (kg).
- Imperial: Choose this option if you measure your height in feet/inches and your weight in pounds (lbs).
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Select Your Gender
Choose Male or Female. Gender is used to estimate your Basal Metabolic Rate (BMR), which affects your daily calorie needs.
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Enter Your Age, Height, and Weight
- Enter your exact age.
- Provide your current height and weight using your selected unit system.
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Select Your Activity Level
Choose the option that best describes your daily lifestyle:
- Sedentary: Little or no exercise; mostly sitting throughout the day.
- Lightly Active: Light exercise or physical activity 1–3 days per week.
- Moderately Active: Moderate exercise or sports 3–5 days per week.
- Very Active: Intense exercise or physical work 6–7 days per week.
- Extremely Active: Physically demanding work or intense training multiple times per day.
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Click the "Calculate TDEE" Button
The calculator will estimate your Total Daily Energy Expenditure (TDEE) and display your recommended daily maintenance calories.
Understanding Your TDEE Results
Maintenance Calories (TDEE)
Your TDEE represents the estimated number of calories you need each day to maintain your current body weight. Consuming approximately this amount of calories can help keep your weight stable.
Weight Loss Goal (Calorie Deficit)
To support healthy and sustainable weight loss, consider consuming approximately 500 fewer calories than your TDEE. Combining a moderate calorie deficit with regular exercise and a balanced diet may help you lose about 0.5 kg (1 lb) per week, although results vary by individual.
Muscle Gain / Weight Gain Goal (Calorie Surplus)
If your goal is to build muscle or gain weight, consider consuming 300–500 additional calories above your TDEE. Pairing this calorie surplus with strength training and adequate protein intake can help support muscle growth.