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TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and get a personalized macronutrient breakdown to achieve your fitness goals.

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What is TDEE and Why It Matters for Your Fitness

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, including all activities—from sleeping and breathing to intense exercise. Understanding your TDEE is the most critical first step in taking control of your health, whether your goal is to lose fat, build muscle, or maintain your current weight.

Key Takeaways About Your TDEE

  • Your TDEE is the total number of calories your body burns in a day.
  • It combines your resting metabolism (BMR) with calories burned from activity and digestion.
  • Knowing your TDEE is the foundation for setting effective calorie targets for any fitness goal.
  • Learn more about us and our scientific approach.
A person tracking their fitness journey on a tablet.

How does TDEE help with weight loss?

To lose weight, you must consume fewer calories than your body burns, creating a "calorie deficit." Your TDEE is your baseline calorie requirement. By eating consistently below your TDEE (e.g., 300-500 calories less per day), you signal your body to use its stored fat for energy, leading to sustainable weight loss.

Is TDEE better than just counting calories?

TDEE gives context to calorie counting. While counting calories tracks what you eat, your TDEE tells you *how many* calories you should be eating. Without knowing your TDEE, calorie counting is just guesswork. Using your TDEE provides a personalized, scientific target that makes your efforts far more effective.

Customize Your Goal

Use your TDEE to create a science-backed plan for your specific fitness objective.

Lose Fat

To burn fat, you need to consume fewer calories than you burn. A calorie deficit signals your body to use stored fat for energy.

Eat 15-20% below your TDEE

Maintain Weight

To maintain your current weight, you need to balance your calorie intake with your expenditure. This is your TDEE.

Eat at your TDEE

Build Muscle

To build muscle, you need to provide your body with extra energy and protein for growth. A calorie surplus is key.

Eat 10-15% above your TDEE

Our calculations are based on the Mifflin-St Jeor formula, trusted by nutritionists.

Activity Multiplication Factors

Your BMR is multiplied by an activity factor to determine your TDEE. The more active you are, the more calories you burn.

Sedentary (little to no exercise)BMR × 1.2
Lightly Active (light exercise/sports 1-3 days/week)BMR × 1.375
Moderately Active (moderate exercise/sports 3-5 days/week)BMR × 1.55
Very Active (hard exercise/sports 6-7 days a week)BMR × 1.725
Extra Active (very hard exercise & physical job)BMR × 1.9

Why Choose TDEE Calculator

We've built a tool that is not only accurate but also a joy to use.

Fast & Lightweight

No ads, no lag, no distractions. Get your results instantly without unnecessary waiting.

Privacy-Focused

No signup required. Your data is stored locally in your browser and never sent to our servers.

Smart Macros Calculation

Go beyond calories with a personalized macronutrient plan to support your specific goals.

Works on All Devices

Engineered for speed. Get your results instantly on any device, from mobile to 4K displays.

Based on Scientific Formulas

Leveraging scientifically-validated formulas for BMR and TDEE results you can trust.

100% Free

All features are completely free to use. No hidden costs or premium tiers.

How to Calculate Your BMR (Basal Metabolic Rate)

What Is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain essential functions like breathing, circulation, and cell repair. In simple terms — it’s the energy your body needs to survive even if you did nothing all day.

Understanding your BMR helps you:

  • Track your true calorie needs
  • Plan smarter diet or weight goals
  • Avoid eating too much or too little
How to Calculate Your BMR Manually

The most accurate BMR formulas are:

1️⃣ Mifflin-St Jeor Equation (Modern & Widely Used)

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Example:

If you’re a 30-year-old man, weighing 70 kg and 175 cm tall:

BMR = (10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,661.25 kcal/day

This means your body burns about 1,660 calories per day at rest.

BMR vs TDEE — What’s the Difference?
TermMeaningIncludes Physical Activity?
BMREnergy your body burns at rest❌ No
TDEETotal energy burned daily✅ Yes

So if you work out, walk, or even do household chores — your TDEE will be higher than your BMR. You can use the TDEE Calculator on our site to find your total daily energy needs instantly.

Key Takeaways
  • BMR is your body’s energy baseline.
  • Calculating it helps you control weight and nutrition better.
  • Combine your BMR with your activity level to find your TDEE (Total Daily Energy Expenditure).
  • For the best and easiest results, use our free BMR & TDEE Calculator.

BMR vs. TDEE: What's the Difference?

While BMR is your energy at rest, TDEE accounts for your entire day. It’s the metric you should use for setting calorie goals.

Your BMR

Calories burned at rest

Physical Activity

Exercise & daily movement

Thermic Effect of Food

Calories to digest food

Your TDEE

Total Daily Energy Expenditure

In simple terms, your TDEE is the sum of your BMR and all the calories you burn through physical activity and digesting food. This is why it's a more complete and actionable number for your fitness journey.

How to Adjust Calories for Your Fitness Goals

Your TDEE is your starting line. Here’s how to cross the finish line, whether you're aiming for fat loss, muscle gain, or maintenance.

Calorie Adjustments at a Glance

GoalRecommended AdjustmentExample (2,500 TDEE)
Fat LossSubtract 300–500 calories (15-20% deficit)2,000–2,200 kcal/day
MaintenanceEat at your TDEE2,500 kcal/day
Muscle GainAdd 250–500 calories (10-15% surplus)2,750–3,000 kcal/day

Pro-Tips for Success

  • Be Patient & Consistent

    Stick to your plan for 2-4 weeks before making big changes. Results take time.

  • Track Your Progress

    Weigh yourself 3-4 times a week under the same conditions and take the weekly average. Adjust calories by 100-200 if needed.

  • Listen to Your Body

    If you feel constantly fatigued, your deficit might be too aggressive. Slow and steady wins the race.

Frequently Asked Questions

Calories vs. Macros

While calories determine weight gain or loss, your macronutrient breakdown determines your body composition (muscle vs. fat).

Protein

4 calories per gram

The building block for muscle. Essential for repairing tissues and preserving lean mass, especially in a calorie deficit. It is also highly satiating, helping you feel full.

Primary Sources:

Meat, poultry, fish, eggs, dairy, legumes, tofu, and protein powder.

Carbohydrates

4 calories per gram

The body's primary fuel source. Carbs provide the energy needed for high-intensity workouts and daily brain function. Complex carbs offer sustained energy.

Primary Sources:

Oats, rice, potatoes, bread, pasta, fruits, and vegetables.

Fat

9 calories per gram

Crucial for hormone production, vitamin absorption, and brain health. Healthy fats are a vital part of any diet, but are the most calorie-dense macro.

Primary Sources:

Avocado, nuts, seeds, olive oil, and fatty fish like salmon.

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