This TDEE calculator is a personalized tool designed to calculate the total amount of calories you burn per day – your Total Daily Energy Expenditure. Use this accurate calorie calculator to align your dietary and exercise habits with your weight and fitness goals, leading to healthier and more sustainable lifestyle changes.

TDEE Calculator

TDEE Calculator


This guide will provide you with valuable insights about your Total Daily Energy Expenditure (TDEE) – a key factor in managing your weight and enhancing your fitness. Understanding your TDEE will help you customize your diet and exercise routines for optimal health and performance.

What is TDEE (Total Daily Energy Expenditure)?

TDEE, or Total Daily Energy Expenditure, is the total amount of energy or calories your body burns in a day. It’s calculated considering your basal metabolic rate, physical activity level, and the thermic effect of the food you eat. TDEE is a crucial element to understand for achieving fitness goals, whether they involve weight loss or muscle gain.

How Does a TDEE Calculator Work?

A TDEE calculator is designed to calculate your daily energy expenditure. It requires data like your gender, age, weight, height, and physical activity level. By crunching these numbers, it estimates the total amount of calories you burn per day, giving a clear picture of your daily energy needs.

How is the TDEE Formula Calculated?

The TDEE formula incorporates your Basal Metabolic Rate (BMR), physical activity level, and the thermic effect of food. BMR is the number of calories your body burns at rest, the physical activity level accounts for calories burnt during exercise, and the thermic effect of food is the energy used in digestion. Together, these provide your total daily energy expenditure.


While both TDEE and BMR (Basal Metabolic Rate) relate to the energy your body uses, they serve different purposes. BMR is the number of calories your body needs to perform basic functions at rest, while TDEE includes your BMR, daily activities, and exercise. Understanding both figures offers a comprehensive view of your body’s energy requirements, aiding in effective weight and health management.

Quick TDEE Calculator Benefits

Using a TDEE calculator provides several advantages for your fitness journey. It gives a precise estimate of the calories you need to maintain, lose, or gain weight. This information helps to formulate an effective diet plan and can guide you toward a successful and sustainable weight loss or fitness plan.

BMI and TDEE Calculator – What’s the Difference?

While both are crucial health indicators, the Body Mass Index (BMI) and TDEE serve different purposes. BMI is a simple calculation using a person’s height and weight to assess if their weight is healthy. On the other hand, TDEE is a measure of how many calories a person burns in a day, and is used primarily for weight management and fitness planning.

TDEE Fluctuations

Your TDEE can fluctuate based on changes in your weight, lean body mass, and activity level. If you increase your exercise, for example, your daily energy expenditure rises. Regularly recalculating your TDEE ensures you’re always aligning your dietary intake with your current energy needs.

How TDEE Affects Weight Loss

Understanding your TDEE is crucial for weight loss. If you consume fewer calories than your TDEE, you’ll create a calorie deficit, leading to weight loss. So, calculating your TDEE can help establish a healthy and sustainable weight loss plan.

Physical Activity and TDEE

Physical activity significantly impacts your TDEE. The more active you are, the more calories your body burns per day. By integrating regular exercise into your routine, you can increase your TDEE and promote a healthier body weight.

TDEE and Nutrition

Your TDEE should guide your nutrition plan. If you’re aiming to lose weight, you should consume fewer calories than your TDEE, and if you’re trying to gain weight, you should consume more. Adjusting your food intake according to your TDEE helps achieve your weight and health goals more effectively.

TDEE and Weight Maintenance

For weight maintenance, you should aim to consume calories equal to your TDEE. This balance allows your body to sustain its current weight, as the energy intake matches the energy expenditure. Regularly monitoring your TDEE helps maintain a steady weight over time.

Adjusting Your TDEE as You Age

As you age, your metabolic rate typically slows down, reducing your TDEE. This means you’ll need fewer calories per day to maintain your weight. Regularly recalculating your TDEE as you age can ensure that your nutrition and exercise plans continue to support your health and fitness goals.