⚡TDEE Calculator

Calculate Total Daily Energy Expenditure based on activity level.

Age (years)

Gender

Weight (kg)

Height (cm)

Activity Level

About TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your resting metabolism with all physical activity. This calculator multiplies your BMR by an activity multiplier to give you a precise daily calorie target. Whether you want to lose weight, gain muscle, or maintain, TDEE is the number you need to know.

How to Use TDEE Calculator

1
Enter your body stats
Provide your age, gender, weight, and height.
2
Select your activity level
Choose the option that best reflects your average weekly exercise and movement.
3
Set your calorie goal
Use your TDEE result to set a deficit for fat loss, surplus for muscle gain, or match it exactly for maintenance.

Common Use Cases

Setting a precise calorie target for a cut or bulk
Calculating how many calories to eat on rest vs. training days
Helping clients in a coaching program find their maintenance calories
Adjusting food intake after a change in job or exercise routine

Frequently Asked Questions

How is TDEE calculated?

TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that ranges from 1.2 (sedentary) to 1.9 (extremely active). This accounts for all the calories you burn through daily movement and exercise.

Should I eat at my TDEE to lose weight?

To lose weight, you should eat below your TDEE — typically a 300–500 calorie daily deficit is recommended for safe, sustainable fat loss of about 0.5–1 lb per week.

Why does my TDEE seem too high or too low?

TDEE formulas provide estimates based on population averages. Individual metabolism varies due to genetics, hormones, and muscle mass. Use it as a starting point, track your weight for 2–3 weeks, and adjust calories based on real results.