TDEE Calculator

Understanding Your Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all activities such as resting, working, exercising, and even digesting food. It provides a complete picture of how much energy your body needs daily to maintain your current weight.

Formula: TDEE = BMR × Activity Factor
Activity Factors:
Sedentary: 1.2 | Lightly Active: 1.375 | Moderately Active: 1.55 | Active: 1.725 | Very Active: 1.9

Knowing your TDEE helps you set accurate calorie targets for weight loss, muscle gain, or maintenance. It’s one of the most reliable methods to understand your daily calorie burn and manage your diet effectively.

Why TDEE is Important for Fitness and Nutrition

Your Total Daily Energy Expenditure is crucial for achieving your health and fitness goals. By understanding your TDEE, you can design a personalized meal and workout plan that aligns with your energy needs. It helps you avoid under-eating or over-eating, which can slow down progress or lead to weight gain.

• Weight Loss: Consume fewer calories than your TDEE (calorie deficit).
• Weight Gain: Eat more calories than your TDEE (calorie surplus).
• Weight Maintenance: Match your calorie intake to your TDEE.

Pair your TDEE calculation with your BMR (Basal Metabolic Rate) and Macros Calculator to create a complete fitness strategy for long-term success.

What Factors Affect Your TDEE?

Your Total Daily Energy Expenditure isn’t fixed — it varies based on several lifestyle and biological factors:

• BMR (Basal Metabolic Rate): The calories your body burns at rest.
• Physical Activity: Exercise and movement increase daily calorie burn.
• Thermic Effect of Food (TEF): The energy used during digestion and nutrient absorption.
• Age: Metabolism slows as you get older, reducing TDEE.
• Gender: Men generally have higher TDEE than women due to muscle mass.
• Body Composition: More muscle means higher energy expenditure, even at rest.

How to Calculate and Use Your TDEE Effectively

To calculate your TDEE, first find your BMR using the BMR Calculator. Then multiply your BMR by your activity factor (based on your lifestyle). This gives you the total calories you burn each day.

• Sedentary (little or no exercise): BMR × 1.2
• Lightly Active (light exercise 1–3 days/week): BMR × 1.375
• Moderately Active (moderate exercise 3–5 days/week): BMR × 1.55
• Active (hard exercise 6–7 days/week): BMR × 1.725
• Very Active (physical job or intense training): BMR × 1.9

Once you have your TDEE results, you can use them to adjust your diet, track calories, and optimize your nutrition using the Macros Calculator for protein, carbs, and fat balance.

Explore Related Fitness Calculators

• BMR Calculator – Find your resting metabolic rate.
• Macros Calculator – Get your daily nutrient ratios.
• BMI Calculator – Check your healthy weight range.
• Body Fat Calculator – Estimate body fat percentage.
• Ideal Weight Calculator – Find your target body weight.