TDEE Calculator
Calculate your Total Daily Energy Expenditure and macro needs
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Your current body weight
Your height in centimeters
Your current age
Be honest - most people overestimate their activity level
About This Tool
Calculate your Total Daily Energy Expenditure (TDEE) - the total number of calories you burn each day. This includes your Basal Metabolic Rate (BMR) plus calories burned through daily activities and exercise. Knowing your TDEE is essential for weight loss, maintenance, or muscle gain.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR (calories burned at rest), plus energy used for digestion, daily activities, and exercise.
How is BMR different from TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest - just to keep you alive. TDEE includes BMR plus all additional calories burned through activities. TDEE is always higher than BMR.
Which activity level should I choose?
Sedentary: Desk job, little exercise. Light: 1-3 days/week exercise. Moderate: 3-5 days/week. Active: 6-7 days/week. Very Active: Athlete or physical job plus training. Be honest - most people overestimate their activity level.
How do I use TDEE for weight loss?
To lose weight, eat 300-500 calories below your TDEE. This creates a calorie deficit that leads to fat loss. A 500 calorie daily deficit typically results in about 0.5 kg weight loss per week.
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