TDEE Calculator
Calculate your Total Daily Energy Expenditure.
Calculate Your TDEE
Introduction
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier. Your TDEE is the total number of calories you need to maintain your current weight.
How Our TDEE Calculator Can Help You
This calculator gives you the most important number for weight management: your maintenance calories. Knowing your TDEE allows you to accurately plan for weight loss (by eating less than your TDEE), weight gain (by eating more), or weight maintenance. It provides a complete picture of your energy needs, accounting for both your resting metabolism and your lifestyle. This helps you avoid common pitfalls like under-eating when you're very active or over-eating on sedentary days, leading to more consistent and predictable results on your fitness journey.
How It Works
Our TDEE Calculator first determines your Basal Metabolic Rate (BMR) using the revised Harris-Benedict equation. Then, it multiplies your BMR by an activity multiplier that corresponds to the activity level you select. These multipliers range from 1.2 for a sedentary lifestyle to 1.9 for an extremely active individual. The result is your TDEE—a comprehensive estimate of your daily calorie burn. This two-step process ensures a personalized result that reflects your unique body and lifestyle.
Features of Our TDEE Calculator
Our TDEE Calculator is comprehensive yet easy to use. It combines BMR calculation with clear, descriptive activity levels, allowing you to accurately match your lifestyle. The instant calculation provides immediate feedback on your maintenance calories. The tool is built on established scientific formulas, ensuring a reliable estimate. It's fully responsive for use on any device and respects your privacy by performing all calculations in your browser. The clear result helps you understand exactly what you need to achieve your weight goals.
Important Disclaimer
All these tools provide estimates for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Users should always consult with a qualified healthcare provider for any health concerns.
FAQs About Our TDEE Calculator
How do I choose my activity level?
Be honest with yourself. If you have a desk job and work out 3 times a week, "Lightly active" or "Moderately active" is appropriate. "Active" is for those with physically demanding jobs or who exercise intensely almost every day.
Should I eat my TDEE calories every day?
Your TDEE is an average. You might eat more on workout days and slightly less on rest days. However, aiming for a weekly average close to your TDEE is a great strategy for maintenance.
Why did my TDEE change?
Your TDEE will change if your weight, age, or activity level changes. It's a good idea to recalculate it every few months or after a significant lifestyle change.
Is this number 100% accurate?
It's a very strong estimate. The best way to confirm your TDEE is to eat at the estimated level for 2-3 weeks and monitor your weight. If it stays stable, the number is accurate for you.