TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn each day based on your activity level. Set accurate calorie targets for weight maintenance, loss, or gain.
Category: Fitness & Health
TDEE Calculator
Fill in your details and click Calculate to see your Total Daily Energy Expenditure.
Frequently Asked Questions
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including physical activity and all bodily functions. BMR (Basal Metabolic Rate) is only the calories your body needs at complete rest for basic functions like breathing and cell production. Your TDEE includes your BMR plus additional calories burned through daily activities, exercise, and digesting food (thermic effect of food).
How accurate is this TDEE calculator?
This calculator uses the widely accepted Mifflin-St Jeor equation for BMR and applies activity multipliers to estimate TDEE. While it provides a good starting point, actual energy expenditure can vary by individual due to factors like genetics, body composition, and specific activity levels. Monitor your weight over 2-3 weeks after following the recommended calorie intake - if your weight remains stable, the calculation is accurate for your maintenance needs.
How do I use my TDEE for weight loss?
For weight loss, create a calorie deficit by consuming fewer calories than your TDEE. A moderate approach is reducing your intake by 500 calories per day (about 20% below TDEE), which can lead to approximately 1 pound of weight loss per week. Avoid very low calorie diets (below 1200 calories for women or 1500 for men) unless supervised by a healthcare provider. Combine calorie reduction with increased physical activity for best results.
Should I recalculate my TDEE as I lose or gain weight?
Yes, you should recalculate your TDEE every 10-15 pounds of weight change or if you significantly change your activity level. As you lose weight, your body requires fewer calories for maintenance, leading to a lower TDEE. This is why many people experience weight loss plateaus - what was once a calorie deficit becomes maintenance calories as your body size decreases. Regular recalculation helps you adjust your intake to continue making progress.