TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) and suggested calories to maintain, lose, or gain weight.
TDEE Calculator – Total Daily Energy Expenditure
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 calories burned from daily activities and exercise.
How does the TDEE Calculator work?
This calculator first estimates your BMR using the Mifflin–St Jeor equation:
- Men:
BMR = 10 × weight + 6.25 × height − 5 × age + 5 - Women:
BMR = 10 × weight + 6.25 × height − 5 × age − 161
Then, it multiplies your BMR by an activity factor (based on your lifestyle) to calculate TDEE.
How to use your TDEE result?
- Maintain Weight: Eat around your TDEE.
- Lose Weight: Aim for a ~500 kcal/day deficit.
- Gain Weight: Aim for a ~500 kcal/day surplus.
Benefits of Knowing Your TDEE
- ⚡ Plan diets for weight loss, maintenance, or muscle gain
- 📊 Avoid under-eating or overeating
- 💪 Customize fitness goals with accurate calorie targets
- ❤️ Support long-term metabolic health