Total Daily Energy Expenditure (TDEE) Calculator
Calculate your daily calorie needs based on your activity level and BMR.
Calculate your daily calorie needs based on your activity level and BMR.
Knowing how many calories your body burns daily is a key part of reaching your health goals—whether you want to lose weight, build muscle, or stay where you are. That's where a TDEE calculator is useful. TDEE, or Total Daily Energy Expenditure, refers to the total number of calories your body needs daily, encompassing everything from breathing and digestion to workouts and daily activities.
A TDEE calculator gives you a clearer picture of your body's energy needs. This allows you to make better decisions about your diet and physical activity. In this article, we'll break down what TDEE is, how it's calculated, and how you can use it to guide your health and fitness journey.
TDEE, or Total Daily Energy Expenditure, refers to the total number of calories your body burns in 24 hours, including:
Your TDEE tells you how many calories you need to maintain weight.
A TDEE calculator is a useful tool because it gives you a customized calorie estimate based on your:
This information helps you understand how many calories your body needs to function and stay active. Whether your goal is muscle gain, weight loss, or maintaining weight, your TDEE is the foundation for planning your meals and workouts.
Your TDEE is calculated by determining your Basal Metabolic Rate (BMR) and multiplying it by an activity factor.
The most commonly used method is the Mifflin St Jeor Equation:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Super active | Intense daily training or physical job | 1.9 |
TDEE = BMR × Activity Level
You're a 30-year-old woman, 165 cm tall, weighing 60 kg, and moderately active.
This means you must eat around 2,046 calories daily to maintain weight.
Once you know your TDEE, you can adjust your calorie intake based on your goals:
You need a calorie deficit to lose weight—consume fewer calories than your TDEE.
Example:
TDEE = 2,000 calories
To lose weight: Eat around 1,500–1,700 calories/day
You need a calorie surplus if you want to build muscle or gain weight.
Example:
TDEE = 2,000 calories
To gain weight: Eat around 2,300–2,500 calories/day
If you're happy with your current weight and just want to stay healthy:
A TDEE calculator is a smart, science-backed tool that helps you understand how many calories your body burns daily. Whether you're trying to gain muscle, lose fat, or stay in shape, knowing your TDEE allows you to make better choices around food, exercise, and overall health.
Use a TDEE calculator today to take the guesswork out of your fitness plan and start confidently moving toward your goals.