TDEE Calculator

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator will also display your BMI, BMR, Macros & many other useful statistics!

📊 Calculate Your TDEE

Age (years)

Gender

Male

Female

Height (cm)

Weight (kg)

Activity Level Select your activity level Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extremely active (very hard exercise, physical job)

📈 Your Results

Total Daily Energy Expenditure

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Calories needed to maintain current weight

Basal Metabolic Rate (BMR)

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Calories burned at rest

Body Mass Index (BMI)

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Recommended Macronutrients

Protein

-g

Carbs

-g

Fat

-g

🧠 Understanding Your TDEE

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Basal Metabolic Rate (BMR) represents how many calories your body burns when at rest. It's the energy required for basic physiological functions like breathing, circulation, cell production, nutrient processing, and protein synthesis.

How to use these results: Your TDEE represents your maintenance calories. To lose weight, eat 300-500 calories below this number. To gain weight, eat 300-500 calories above this number. Always consult with healthcare professionals before making significant dietary changes.