TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to find out how many calories you burn per day based on your activity level and body composition.

Your Details

Range: 15-80 years

cm
kg

Enter your details to calculate your Total Daily Energy Expenditure (TDEE) and see how many calories you burn per day.

Complete User Guide

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus the calories burned through physical activity, digestion, and other daily activities.

TDEE is calculated by multiplying your BMR (the calories your body needs at rest) by an activity multiplier that accounts for your daily physical activity level.

TDEE = BMR × Activity Multiplier

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and brain function. It represents the minimum energy needed to keep your body alive.

BMR accounts for 60-75% of your total daily calorie burn. It's calculated using formulas that consider your age, gender, height, and weight.

Activity Levels Explained

Sedentary (1.2x)

Little or no exercise. Office job, minimal physical activity. Mostly sitting or lying down.

Light Activity (1.375x)

Light exercise 1-3 days per week. Walking, light jogging, or recreational activities. Light physical work.

Moderate Activity (1.55x)

Moderate exercise 3-5 days per week. Regular workouts, sports, or active lifestyle. Moderate physical work.

Active (1.725x)

Hard exercise 6-7 days per week. Intense workouts, competitive sports, or physically demanding job.

Very Active (1.9x)

Very hard exercise, physical job. Daily intense exercise or physically demanding work. Multiple training sessions.

Athlete (2.0x)

Professional athlete level. Multiple daily training sessions, competition preparation, extremely high activity level.

How to Use This Calculator

  1. Select your unit system (Metric or Imperial)
  2. Select your gender (affects BMR calculation)
  3. Enter your age (between 15 and 80 years)
  4. Enter your height and weight
  5. Select your activity level based on your exercise frequency and intensity
  6. Click 'Calculate TDEE' to see your results
  7. Review your BMR, TDEE, calorie targets, and macro recommendations

Understanding Your Results

BMR (Basal Metabolic Rate)

The calories your body burns at complete rest. This is your baseline metabolic rate, representing the minimum energy needed for basic body functions.

TDEE (Total Daily Energy Expenditure)

Your total daily calorie burn including all activities. This is the number of calories you need to maintain your current weight. To lose weight, eat below TDEE; to gain weight, eat above TDEE.

Calorie Targets

Different calorie levels for various goals. A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week. A surplus of 500 calories per day typically results in about 1 pound of weight gain per week.

Macro Recommendations

Suggested macronutrient breakdown (30% protein, 40% carbs, 30% fat) for your TDEE. These percentages can be adjusted based on your specific goals and preferences.

Important Notes

  • These are estimates. Actual calorie needs can vary based on genetics, muscle mass, medical conditions, medications, and other individual factors.
  • Be honest about your activity level. Overestimating activity can lead to consuming too many calories, while underestimating can lead to too few calories.
  • For weight loss, a deficit of 250-500 calories per day is typically sustainable. Extreme deficits (>1000 calories) are not recommended without medical supervision.
  • This calculator is for informational purposes only and should not replace professional medical or nutritional advice. Always consult with qualified healthcare providers or registered dietitians for personalized nutrition guidance, especially if you have medical conditions, are taking medications, or have specific dietary needs.
  • TDEE can change over time as your weight, muscle mass, and activity level change. Recalculate periodically to ensure accuracy.

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