TDEE Calculator
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including physical activity and basic body functions.
Our TDEE Calculator helps you estimate your daily calorie needs based on your age, gender, height, weight, and activity level.
Knowing your TDEE is essential for weight loss, weight maintenance, or muscle building.
How to Use the TDEE Calculator
Using our total daily energy expenditure calculator is simple:
Enter your age
Select your gender
Enter your height and weight
Choose your activity level
Click the calculate button
The calculator instantly shows your estimated daily calorie requirement.
How TDEE is Calculated
TDEE is calculated in two steps:
Step 1: Calculate BMR (Basal Metabolic Rate)
Step 2: Multiply BMR by activity level factor
Formula:
TDEE = BMR × Activity Level
Activity multipliers:
Sedentary (little or no exercise): × 1.2
Lightly active: × 1.375
Moderately active: × 1.55
Very active: × 1.725
Extra active: × 1.9
Our free TDEE calculator online automatically performs these calculations.
For accurate BMR results, you can also use our BMR Calculator.
TDEE Activity Levels Explained
Your activity level significantly impacts your calorie needs.
✔ Sedentary – Office job, minimal movement
✔ Moderate – Exercise 3–5 days/week
✔ Active – Intense workouts or physical job
Choosing the correct level ensures accurate daily calorie estimation.
TDEE for Weight Loss, Maintenance & Muscle Gain
Once you know your TDEE:
✔ Weight Loss: Eat 300–500 calories below TDEE
✔ Maintenance: Eat calories equal to TDEE
✔ Muscle Gain: Eat 300–500 calories above TDEE
You can combine this with our:
Example of TDEE Calculation
Example:
Age: 30 years
Weight: 75 kg
Height: 175 cm
Activity Level: Moderate
Estimated TDEE: ~2,400–2,600 calories/day
This means you need around 2,500 calories daily to maintain your weight.
Benefits of Using Our TDEE Calculator
Instant and accurate results
Based on scientific formulas
Free and mobile-friendly
Helps create a diet plan
Supports fitness goals
Frequently Asked Questions (FAQs)
Q1: What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure.
Q2: Is TDEE the same as BMR?
No. BMR is calories burned at rest, while TDEE includes physical activity.
Q3: How accurate is this TDEE calculator?
It provides close estimates based on standard formulas.
Q4: Can I lose weight using TDEE?
Yes. Eating fewer calories than your TDEE helps in weight loss.