TDEE Calculator
Find your total daily calorie needs based on activity for weight goals.
How to Use
- Enter BMR.
- Select activity.
- Get calorie targets.
Why It Matters
TDEE guides your diet for sustainable weight changes.
Understanding Results
Maintenance: Stay same. Loss: -500 for 0.5kg/week.
Healthy Tips
- Aim for 500 cal deficit for safe loss.
- Track with app.
- Adjust as fitness improves.
- Don't go below BMR.
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 Basal Metabolic Rate (BMR) plus the calories burned through physical activity, digestion, and everyday movement.
How is TDEE calculated?
This calculator first estimates your BMR, then multiplies it by an activity multiplier based on your typical activity level (sedentary, lightly active, moderately active, very active, or extra active) to estimate your total daily calorie burn.
How is TDEE different from BMR?
BMR only measures the calories your body needs at complete rest. TDEE adds the calories you burn through daily movement, exercise, and activity on top of that, giving a fuller picture of your actual daily calorie needs.
How accurate is this TDEE calculator?
This calculator gives an estimate based on standard activity-multiplier formulas. Actual calorie needs vary from person to person depending on factors like muscle mass, genetics, and metabolism, so treat the result as a helpful starting point rather than an exact figure.
How often should I recalculate my TDEE?
Recalculate whenever your weight, age, or activity level changes meaningfully, or every few months if you're actively working toward a weight-loss or weight-gain goal.