TDEE Calculator: Calculate Your Total Daily Energy Expenditure

Quick Summary: This TDEE calculator helps you determine your daily caloric needs based on your activity level, body metrics, and fitness goals. Whether you're looking to lose weight, maintain, or gain muscle mass, knowing your TDEE is essential for achieving your fitness objectives.

What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns throughout the day, combining your basal metabolic rate (BMR) with your physical activity level. Understanding your TDEE is crucial for:

  • Creating effective weight loss plans
  • Building muscle through proper nutrition
  • Maintaining a healthy weight
  • Optimizing athletic performance

Calculate Your TDEE

How to Use Our TDEE Calculator

Follow these simple steps to calculate your personalized TDEE:

  1. Select your preferred unit system (metric or imperial)
  2. Enter your age, gender, weight, and height
  3. Choose your activity level from sedentary to extremely active
  4. Select your fitness goal (lose, maintain, or gain weight)
  5. Click "Calculate TDEE" to get your results

Understanding Activity Levels

  • Sedentary (1.2): Office work with little to no regular exercise
  • Lightly Active (1.375): Light exercise or sports 1-3 days per week
  • Moderately Active (1.55): Moderate exercise or sports 3-5 days per week
  • Very Active (1.725): Hard exercise or sports 6-7 days per week
  • Extremely Active (1.9): Professional athlete level or physical labor job

Why Calculate TDEE?

  • ✓ Set realistic fitness goals
  • ✓ Create personalized meal plans
  • ✓ Track progress effectively
  • ✓ Optimize workout results

Using Your TDEE Results

Once you have your TDEE calculation, you can adjust your caloric intake based on your goals:

Weight Loss

Create a deficit of 15-20% below your TDEE for sustainable fat loss while preserving muscle mass.

Maintenance

Consume calories equal to your TDEE to maintain your current weight and body composition.

Weight Gain

Add 15-20% calories above your TDEE for muscle growth while minimizing fat gain.

Frequently Asked Questions

While our calculator provides a scientifically-based estimate, individual factors such as genetics, muscle mass, and hormone levels can affect your actual TDEE. Use the result as a starting point and adjust based on your progress.

Recalculate your TDEE whenever you experience significant changes in weight, activity level, or fitness goals. Generally, updating every 10-15 pounds of weight change is recommended.