Easily estimate your Total Daily Energy Expenditure (TDEE) with our free calculator. Understand your daily calorie requirements for weight loss, maintenance, or building muscle. Supports metric and imperial units.
Your Estimated Results
Basal Metabolic Rate (BMR):
0 kcal/day
Maintenance Calories (TDEE):
0 kcal/day
Calories for Your Goal:
0 kcal/day
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, encompassing all activities from sleeping and breathing to exercising and digesting food. Understanding your TDEE is a crucial first step in managing your weight and achieving your fitness goals.
It's typically calculated by first determining your BMR (Basal Metabolic Rate), which is the number of calories your body needs to perform basic life-sustaining functions at complete rest. This BMR value is then multiplied by an activity factor that corresponds to your typical daily activity level (chosen in the form above).
How to Use These TDEE Results
Once you know your TDEE (Maintenance Calories), you can adjust your daily calorie intake to achieve your specific goals:
- For Weight Loss: To lose weight, you need to create a caloric deficit, meaning you consume fewer calories than your TDEE. A common recommendation is a deficit of 250-500 calories per day, which typically leads to a sustainable weight loss of about 0.25-0.5 kg (0.5-1 lb) per week. Our "Goal" selector helps you estimate this.
- For Weight Maintenance: To maintain your current weight, aim to consume a number of calories close to your TDEE.
- For Muscle Gain (Bulking): To gain muscle, you generally need a caloric surplus, meaning you consume more calories than your TDEE. A surplus of 250-500 calories per day, combined with adequate protein intake and consistent strength training, is a common approach for lean muscle gain.
Disclaimer: These calculations provide estimates based on common formulas. Individual results may vary due to genetics, specific health conditions, and other factors. For personalized dietary advice or medical concerns, please consult with a healthcare professional or a registered dietitian.
Understanding Activity Levels for TDEE
Choosing the correct activity level is key to an accurate TDEE estimation. Consider all your daily movement, not just planned workouts:
- Sedentary: Minimal or no intentional exercise. Typically an office job with lots of sitting, little walking.
- Lightly Active: Light exercise or sports 1-3 days per week (e.g., walking, light jogging, yoga) OR a job with some light physical activity.
- Moderately Active: Moderate exercise or sports 3-5 days per week (e.g., gym workouts, regular running, team sports) OR a job with moderate physical demands.
- Very Active: Hard exercise or sports 6-7 days per week (e.g., intense training sessions daily) OR a physically demanding job.
- Extra Active: Very hard exercise or sports daily, combined with a physically demanding job (e.g., construction worker who also trains intensely, professional athlete).
If you're unsure between two levels, it's often better to slightly underestimate your activity level to avoid overestimating calorie needs.