TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on your body metrics and activity level. Get personalized calorie recommendations for weight loss, maintenance, and weight gain.
How to Use
- Select your biological gender (male or female).
- Enter your age, height (in cm), and weight (in kg).
- Select the activity level that best matches your daily routine.
- Click the "Calculate TDEE" button to see the results.
- Results include your BMR, TDEE, and suggested calorie intake for weight loss, maintenance, and weight gain.
FAQ
What is TDEE? How is it different from BMR?
TDEE (Total Daily Energy Expenditure) is the total number of calories you actually burn throughout the day. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. BMR only accounts for calories burned at rest, while TDEE includes daily activities and exercise.
What does a 500 calorie deficit mean?
Eating 500 calories less than your TDEE per day results in approximately 0.45 kg (1 lb) of weight loss per week. This is a moderate and sustainable rate of weight loss. It is generally not recommended to reduce intake by more than 1000 calories per day, as it may negatively impact your health.
Which activity level should I choose?
Sedentary: desk job, little to no exercise. Lightly active: light exercise or walking 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: intense exercise 6-7 days/week. Extremely active: professional athlete or heavy physical labor. If unsure, choose one level lower to avoid overestimating your expenditure.