TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities and bodily functions.

How is TDEE calculated?

TDEE is calculated by first finding your BMR based on age, gender, weight, and height, and then multiplying by an activity factor depending on your lifestyle.

How can I use TDEE for weight goals?

Use your TDEE to guide calorie intake: eat below TDEE for weight loss, equal to TDEE for maintenance, and above TDEE for weight gain.

TDEE Calculator – Total Daily Energy Expenditure Calculator

Q: Can I gain or lose weight with TDEE?

Yes, by eating above your TDEE you can gain weight, and below your TDEE you can lose weight.

Use our free TDEE Calculator to estimate your daily calorie needs for weight loss, maintenance, or weight gain. Calculate your BMR, adjust for activity level, and find your personalized calories per day to meet your fitness goals.

Gender

Age

Weight (kg)

Height (cm)

Main Activity Level

Your Results

BMR:

Activity Level	Calories/day
Sedentary
Light Exercise
Moderate Exercise
Heavy Exercise
Athlete

Weight Goal Calories

Goal	Calories/day
Weight Loss
Maintenance
Weight Gain

How TDEE is Calculated

TDEE (Total Daily Energy Expenditure) is calculated by first determining your BMR (Basal Metabolic Rate) and then multiplying by your activity factor. This gives the total calories your body burns in a day.

BMR Formula

For men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
For women: BMR = 10 × weight + 6.25 × height − 5 × age − 161

Activity Multiplier

Sedentary (little or no exercise): 1.2
Light exercise: 1.375
Moderate exercise: 1.55
Heavy exercise: 1.725
Athlete (very active): 1.9

Weight Goal Guidance

Weight Loss: Subtract 500 kcal/day for gradual fat loss
Maintenance: Consume calories equal to TDEE
Weight Gain: Add 500 kcal/day for gradual muscle gain

You may also find these calculators useful: BMI Calculator Weight Loss Calculator Weight Gain Calculator

Frequently Asked Questions

What is TDEE?

TDEE is the total number of calories you burn in a day, including all activities and bodily functions.

Why is activity level important?

Your activity level adjusts your BMR to estimate your daily calorie needs more accurately.

Can I gain or lose weight with TDEE?

Yes, by eating above your TDEE you gain weight, and below your TDEE you lose weight.

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