TDEE Calculator
Calculate your Total Daily Energy Expenditure including activity level
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR), the thermic effect of food (calories burned digesting food), and energy used for physical activity. Understanding your TDEE is essential for achieving any body composition goal, whether you want to lose fat, maintain weight, or build muscle.
Understanding Activity Levels
Your activity level multiplier significantly impacts your TDEE. Sedentary (1.2) means little to no exercise and desk work. Light activity (1.375) includes light exercise 1-3 days per week. Moderate (1.55) means moderate exercise 3-5 days per week. Active (1.725) indicates hard exercise 6-7 days per week. Very active (1.9) applies to very intense exercise or physical job. Be honest about your activity level for accurate results.
How to Use Your TDEE
Once you know your TDEE, you can adjust calorie intake based on your goals. For weight loss, eat 300-500 calories below your TDEE (never go below your BMR). For muscle gain, eat 200-500 calories above your TDEE with adequate protein. For maintenance, eat at or near your TDEE. Track your weight weekly and adjust as needed, since these are estimates and individual results vary.