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TDEE Calculator
Calculate Your Total Daily Energy Expenditure

Professional TDEE calculator to determine exactly how many calories you need each day. Get personalized calorie targets for weight loss, maintenance, or muscle gain based on your activity level.

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TDEE Calculator

Calculate your Total Daily Energy Expenditure and calorie goals

Maintain current weight with balanced calories

Improves accuracy if you know your body fat percentage

Your TDEE Results

Daily calorie needs and goal recommendations

Enter valid information to calculate your TDEE

Understanding TDEE

Learn how TDEE affects your nutrition planning and weight management.

What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in 24 hours, including basic functions, digestion, and physical activity.
BMR Component (60-75%)
Basal Metabolic Rate - calories burned for basic bodily functions like breathing, circulation, and cellular maintenance at rest.
TEF Component (8-10%)
Thermic Effect of Food - energy used to digest, absorb, and process the food you eat. Protein has the highest thermic effect.
Exercise Activity (15-20%)
EAT (Exercise Activity Thermogenesis) - calories burned during planned exercise, sports activities, and structured workouts.
NEAT Component (15-25%)
Non-Exercise Activity Thermogenesis - calories burned during daily activities like walking, typing, fidgeting, and posture.
Why It Matters
Knowing your TDEE allows you to set precise calorie targets for weight loss, maintenance, or muscle gain without guesswork.

Calorie Goals Based on TDEE

Weight Loss

  • 0.5 lbs/week: -250 cal/day
  • 1 lb/week: -500 cal/day
  • 1.5 lbs/week: -750 cal/day
  • 2 lbs/week: -1000 cal/day
  • Sustainable rate: 0.5-1 lb/week

Maintenance

  • Eat at your calculated TDEE
  • Monitor weight trends weekly
  • Adjust by +/- 100-200 cal
  • Focus on body composition
  • Allow for 2-3 lb fluctuations

Weight Gain

  • 0.5 lbs/week: +250 cal/day
  • 1 lb/week: +500 cal/day
  • 1.5 lbs/week: +750 cal/day
  • Aim for lean muscle gain
  • Include strength training

Activity Level Multipliers

Sedentary

1.2

Little to no exercise

Light

1.375

1-3 days/week

Moderate

1.55

3-5 days/week

Very Active

1.725

6-7 days/week

Extremely Active

1.9

Physical job + training

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