TDEE Calculator
Calculate daily calorie burn including exercise and daily activity
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Calculate Total Daily Energy Expenditure (TDEE)
The TDEE Calculator calculates your Total Daily Energy Expenditure: the total number of calories your body burns in a 24-hour period including your basal metabolism, daily movement, and athletic workouts.
How to Calculate Your TDEE
- Input your age, gender, height, and body weight.
- Choose your accurate weekly activity multiplier:
- Sedentary: Desk job and little to no exercise.
- Light Activity: Light workouts 1-3 days per week.
- Moderate Activity: Moderate exercise 3-5 days per week.
- Very Active: Heavy training 6-7 days per week.
- Click Calculate TDEE to view your total daily maintenance calorie baseline.
Key Features
- Multi-Formula Support: Incorporates Mifflin-St Jeor and Katch-McArdle calculations for maximum accuracy.
- Macro Breakdown: Provides recommended protein, carbohydrate, and dietary fat ratios for your fitness objective.
- Clear Energy Tiers: Instantly visualize cutting, maintaining, and bulking caloric ranges.
Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories burned doing absolutely nothing. TDEE is BMR multiplied by your physical activity multiplier—it represents your real-world total daily calorie burn.
How do I use my TDEE to lose fat?
Subtract 300 to 500 calories from your calculated TDEE. This creates a sustainable caloric deficit that burns fat while preserving lean muscle mass.