TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all physical activity on top of your basal metabolic rate. It is calculated by multiplying your BMR by an activity factor that reflects your lifestyle and exercise habits. TDEE is the true measure of how many calories you need to maintain your current weight.

Unlike BMR — which only accounts for essential life-sustaining functions — TDEE includes the energy cost of everything you do: walking, exercising, digesting food, and even fidgeting. This makes it the most useful number for setting calorie targets, whether your goal is weight loss, maintenance, or muscle gain.

To lose weight, you need to consume fewer calories than your TDEE (a caloric deficit). To gain weight, you need a caloric surplus. The goal-based targets provided by this calculator give you a practical starting point: a deficit of 500 kcal/day typically leads to about 0.5 kg (1 lb) of fat loss per week, while a surplus of 500 kcal/day supports steady muscle gain when combined with resistance training.

Disclaimer: This calculator is for informational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider before making decisions about your health.