TDEE Calculator
Calculate Your Total Daily Energy Expenditure & Daily Calorie Needs
Get personalized calorie recommendations for weight loss, maintenance, or muscle gain. Our advanced TDEE calculator uses the latest scientific formulas to provide accurate results tailored to your body composition and activity level.
Personal Information
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Enter your personal information and we'll calculate your daily calorie needs in real-time.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus all the calories burned through daily activities and exercise.
BMR vs TDEE:
- BMR:Calories burned at complete rest (sleeping, breathing, basic organ function)
- TDEE:BMR + calories from daily activities, exercise, and food digestion
TDEE Components:
Why TDEE Matters for Weight Management
Weight Loss
Eat 250-500 calories below your TDEE to lose 0.5-1 pound per week
Maintenance
Eat at your TDEE to maintain your current weight
Weight Gain
Eat 250-500 calories above your TDEE to gain 0.5-1 pound per week
Tips for Success
What to Do
- Track your food intake accurately for at least a week
- Weigh yourself at the same time each day
- Adjust calories based on real-world results after 2-3 weeks
- Recalculate TDEE after losing/gaining 10+ pounds
- Be patient - sustainable changes take time
- Focus on whole, nutrient-dense foods
Common Mistakes
- Eating drastically below BMR for extended periods
- Expecting results after just a few days
- Ignoring liquid calories and condiments
- Using inaccurate activity level estimates
- Comparing your needs to others' requirements
- Making drastic changes without monitoring
How to Use Your TDEE Results
Step-by-Step Implementation:
- 1Start with the calculated calorie target for your goal
- 2Track your food intake using a reliable app or journal
- 3Weigh yourself daily at the same time (preferably morning)
- 4Monitor your weekly average weight change
- 5After 2-3 weeks, adjust calories by ±100-200 if needed
- 6Repeat the monitoring and adjustment cycle
Important Note
TDEE calculations are estimates. Individual metabolism can vary by ±10-15%. Use your results as a starting point and adjust based on real-world progress.
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Ready to Transform Your Health?
Get a complete personalized plan that combines your TDEE results with custom meal plans and workout routines.
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate and physical activity. It's crucial for determining how many calories you need to eat to lose, maintain, or gain weight.
How accurate is this TDEE calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR. However, individual metabolism can vary by ±10-15%, so use results as a starting point and adjust based on your progress.
Should I eat exactly my TDEE calories?
Your TDEE represents your maintenance calories. Eat 250-500 calories below for weight loss, at TDEE for maintenance, or 250-500 above for muscle gain. The calculator provides these recommendations automatically.
How often should I recalculate my TDEE?
Recalculate every 10-15 pounds of weight change, if your activity level changes significantly, or every 2-3 months to account for metabolic adaptations.
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator is not suitable for pregnant or breastfeeding women, as their caloric needs are significantly different. Please consult with your healthcare provider for personalized nutrition guidance.
What if I don't know my body fat percentage?
Body fat percentage is optional. The calculator will still provide accurate results using the standard Mifflin-St Jeor equation. You can use our Body Fat Calculator to estimate your body fat if desired.