TDEE Calculator
Calculate your Total Daily Energy Expenditure and calorie needs
Your Results
Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Daily Calorie Target
Macronutrient Ratio
Calorie Recommendations
Calculate TDEE to see calorie recommendations
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities. It represents the total energy your body needs to maintain its current weight.
Your TDEE is calculated by first determining your BMR (Basal Metabolic Rate), which is the number of calories your body needs at complete rest, and then multiplying it by an activity factor that accounts for your daily movement and exercise.
Why Use Our TDEE Calculator?
Accurate Calculations
Uses scientifically validated formulas to estimate your calorie needs
Macronutrient Guidance
Provides optimal macronutrient ratios for your fitness goals
Fully Responsive
Access your nutrition information on any device
Privacy Focused
Your data never leaves your browser – all calculations happen locally
How to Use Our TDEE Calculator
Enter Your Details
Input your age, gender, weight, height, and activity level
Select Your Goal
Choose whether you want to lose, maintain, or gain weight
Calculate
Click calculate to see your TDEE and calorie recommendations
Review Results
Examine your calorie targets and macronutrient ratios
Understanding Your Results
Your TDEE results include several important metrics:
- BMR (Basal Metabolic Rate): Calories your body needs at complete rest
- TDEE (Total Daily Energy Expenditure): Total calories burned including all activities
- Calorie Target: Recommended daily calorie intake for your goal
- Macronutrient Ratio: Optimal protein, carb, and fat distribution
Activity Level Guide
Selecting the right activity level is crucial for accurate TDEE calculation:
- Sedentary: Little or no exercise, desk job
- Lightly Active: Light exercise 1-3 days per week
- Moderately Active: Moderate exercise 3-5 days per week
- Very Active: Hard exercise 6-7 days per week
- Extremely Active: Very hard exercise, physical job, or training twice daily
Frequently Asked Questions
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR and TDEE. However, individual variations can occur due to genetics, muscle mass, and other factors. Use the results as a starting point and adjust based on your actual progress.
TDEE represents the total calories your body burns in a day. To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more calories than your TDEE (calorie surplus). Understanding your TDEE helps you set appropriate calorie targets for your goals.
You should recalculate your TDEE whenever your weight changes significantly (5+ kg), your activity level changes substantially, or every 2-3 months to account for metabolic adaptations. As you lose weight, your TDEE decreases, so you may need to adjust your calorie intake accordingly.
No, all calculations are performed locally in your browser. We don’t collect or store any of your personal data, ensuring complete privacy and security for your health information.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic physiological functions. TDEE (Total Daily Energy Expenditure) is your BMR plus all calories burned through physical activity and food digestion. TDEE is always higher than BMR unless you’re completely immobile.