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TDEE Calculator - Total Daily Energy Expenditure

Free TDEE calculator to find your total daily energy expenditure. Calculate how many calories you burn based on activity level for weight loss or muscle gain.

TDEE Calculator

Calculate your Total Daily Energy Expenditure

yas

Age affects metabolic rate. Metabolism slows with age.

Gender affects metabolism due to muscle mass and hormonal differences.

kg

Enter your current weight in kilograms.

cm

Enter your height in centimeters.

Select your weekly physical activity level. Accurate selection is critical for correct results.

Select your weight goal. Calorie recommendations will adjust accordingly.

Your Results

Enter your values to see results

and click the "Calculate" button

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including all activities. It's the sum of your BMR (Basal Metabolic Rate) and calories burned through daily physical activities. Knowing your TDEE is crucial for weight management, nutrition planning, and fitness goals. Eat more than your TDEE to gain weight, less to lose weight.

How to Use This Calculator

  1. Enter your age, gender, weight, and height
  2. Select your activity level based on weekly exercise frequency
  3. Choose your weight goal
  4. Click Calculate to see your TDEE and calorie recommendations

TDEE Formula

TDEE = BMR × Activity Multiplier

BMR is calculated using the Mifflin-St Jeor equation, then multiplied by your activity factor.

Frequently Asked Questions

What's the difference between TDEE and BMR?
BMR is calories burned at complete rest (just staying alive). TDEE includes BMR plus all daily activities. For example, if your BMR is 1600 kcal and you're moderately active, your TDEE would be about 2480 kcal (1600 × 1.55).
How do I choose the right activity level?
Be honest and when in doubt, choose a lower level. Gym 3x/week is 'Moderately Active', daily intense training is 'Active'. Office job with weekend sports is 'Lightly Active'.
How much below TDEE should I eat to lose weight?
A 300-500 calorie deficit below TDEE is recommended for healthy weight loss. This results in about 0.3-0.5 kg loss per week. Larger deficits (1000+ kcal) can cause muscle loss and metabolic slowdown.
Why does TDEE change over time?
As you lose weight, you burn fewer calories because there's less mass to carry. Metabolism also slows with age. Losing muscle decreases BMR. Recalculate TDEE after every 5-10 kg change.

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