TDEE Calculator
Find your Total Daily Energy Expenditure and daily calorie needs for your goal.
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Not medical advice. Results are estimates for educational purposes only. Individual metabolism varies. Speak to a registered dietitian or your doctor before making significant dietary changes.
About TDEE
- What is TDEE?
- TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and your physical activity level. Knowing your TDEE lets you set a calorie target to lose, maintain, or gain weight.
- What is BMR and how is it calculated?
- BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions like breathing and circulation. This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate for most people. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
- How do I choose the right activity level?
- Select the level that best matches your typical week. Sedentary means little or no exercise (desk job). Lightly active means light exercise 1–3 days per week. Moderately active means moderate exercise 3–5 days per week. Very active means hard exercise 6–7 days per week. Extra active means a physically demanding job or twice-daily training.
- How many calories should I eat to lose weight?
- A deficit of roughly 500 calories per day below your TDEE leads to approximately 0.5 kg (1 lb) of fat loss per week. The cut target shown is your TDEE minus 500 kcal. Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
- Is this a substitute for medical advice?
- No. The figures produced are estimates based on population-level equations. Individual metabolism varies significantly. This tool is for educational and planning purposes only. Consult a registered dietitian or your doctor before making significant changes to your diet, especially if you have any medical conditions.