TDEE Calculator
Calculate your Total Daily Energy Expenditure and maintenance calories.
What is TDEE?
TDEE is the total number of calories you burn each day including exercise. Eating at your TDEE maintains weight, below it loses weight, and above it gains weight.
What is TDEE Calculator?
A Total Daily Energy Expenditure (TDEE) calculator estimates the total calories you burn each day, including exercise and daily activity. It is the number to use for weight management.
TDEE = BMR + activity burn + the thermic effect of food.
How does the TDEE Calculator work?
BMR is calculated with the Mifflin-St Jeor equation, then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).
The calculator shows calorie targets for maintenance, cutting, and bulking.
How to use the TDEE Calculator?
- Enter your age, gender, weight, and height.
- Select your activity level.
- The calculator shows your TDEE and calorie targets for different goals.
Example
Try the calculator with your own numbers
- Enter your values in the input fields above.
- Adjust the values to match your situation.
- The result updates instantly as you change the inputs.
Benefits of using the TDEE Calculator
- Know exactly how many calories you burn.
- Set precise cutting or bulking targets.
- Avoid guesswork in nutrition planning.
Who should use the TDEE Calculator?
- People tracking their weight, fitness, and daily health numbers.
- Fitness enthusiasts planning workouts, calories, and protein intake.
- Parents monitoring their child's growth and development.
- Anyone preparing for a health check-up or fitness goal.
Tips for getting the most out of the TDEE Calculator
- Use your most recent measurements for the most accurate result.
- Re-check periodically as your weight, age, or activity level changes.
- Treat the result as a guideline, not a medical diagnosis — consult a professional for health decisions.
Frequently Asked Questions
How do I use TDEE to lose weight?
Eat 300-500 calories below your TDEE for steady, sustainable fat loss of 0.25-0.5 kg per week.
Should I recalculate TDEE as I lose weight?
Yes — as you lose weight, your TDEE drops. Recalculate every 5 kg or so.
Knowing your numbers is the first step to acting on them. Run the TDEE Calculator regularly and watch how small routine changes move the result in the right direction.
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