TDEE Calculator
Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including your basal metabolic rate and all physical activities. Understanding your TDEE is essential for effective weight management and achieving your fitness goals.
Calculate your daily calorie needs and optimize your nutrition strategy
Adjust the sliders to calculate TDEE
TDEE = BMR × Activity Factor
Your Total Daily Energy Expenditure is calculated by multiplying your Basal Metabolic Rate by an activity factor that represents your lifestyle and exercise habits.
Sedentary
Little or no exercise
Light Activity
Light exercise 1-3 days/week
Moderate
Moderate exercise 3-5 days/week
Active
Hard exercise 6-7 days/week
Very Active
Very hard exercise, physical job
TDEE Components
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus all additional energy expended through physical activity, exercise, and daily movements.
Understanding your TDEE is crucial for effective weight management, whether your goal is to maintain, lose, or gain weight. It provides the foundation for creating a sustainable nutrition and fitness plan.
TDEE Components
- BMR (60-75%): Energy for basic bodily functions
- Exercise (15-30%): Planned physical activities
- NEAT (15-30%): Non-exercise activity thermogenesis
- TEF (8-15%): Thermic effect of food (digestion)
Using Your TDEE
- Maintain Weight: Eat at your TDEE level
- Lose Weight: Create a 300-500 calorie deficit
- Gain Weight: Create a 300-500 calorie surplus
- Monitor Progress: Adjust based on real results
Important Note
TDEE calculations provide estimates that work for most people. Individual variations in metabolism, genetics, and daily activities can affect your actual energy expenditure. Use TDEE as a starting point and adjust based on your real-world results over 2-4 weeks.
Related Health Calculators
BMR Calculator
Calculate your Basal Metabolic Rate - the foundation component of your TDEE calculation.
Calorie Calculator
Use your TDEE to determine daily calorie needs for weight maintenance, loss, or gain.
Weight Loss Calculator
Create a weight loss plan using your TDEE as the baseline for calorie deficit calculations.
Calorie Deficit Calculator
Calculate the exact calorie deficit needed below your TDEE for safe weight loss.
Heart Rate Zone Calculator
Optimize your activity level and exercise intensity to maximize your TDEE.
BMI Calculator
Check your Body Mass Index to understand your weight status alongside your energy needs.