Calculate Your Total Daily Energy Expenditure
Discover how many calories you burn per day based on your activity level. Get personalized recommendations for weight loss, maintenance, or muscle gain.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It's calculated by combining your Basal Metabolic Rate (BMR) with your activity level. Understanding your TDEE is crucial for managing weight, optimizing nutrition, and achieving fitness goals.
Basal Metabolic Rate - calories burned at rest to maintain vital functions
Calories burned through exercise and daily movement
Thermic Effect of Food - calories burned digesting food
Enter your details below to calculate your daily calorie needs
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes all activities from basic bodily functions like breathing and circulation to exercise and daily movement.
TDEE is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity factor that represents your typical daily activity level. This gives you a personalized estimate of your daily caloric needs.
Once you know your TDEE, you can adjust your calorie intake based on your goals:
Remember that TDEE is an estimate and individual metabolism can vary. Monitor your progress and adjust as needed.
Most accurate for the general population
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Classic formula, revised for modern populations
Men: BMR = (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age) + 88.362
Women: BMR = (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age) + 447.593
Most accurate if you know your body fat percentage
BMR = 370 + (21.6 × Lean Body Mass in kg)
Where LBM = weight × (1 - body fat %/100)
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise, physical job, or training twice a day |
TDEE calculators provide a good starting estimate, typically within 10% accuracy for most people. Individual metabolism, genetics, and lifestyle factors can cause variations. Use the calculator as a starting point and adjust based on your actual results over 2-4 weeks.
If you selected an activity level that includes your exercise, you shouldn't eat back exercise calories as they're already accounted for. If you selected sedentary and exercise occasionally, you may want to add those calories on exercise days.
Recalculate your TDEE every 10-15 pounds of weight change, when your activity level significantly changes, or every 2-3 months during a diet. Your metabolism adapts to changes in weight and activity (metabolic adaptation).
BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE includes BMR plus all calories burned through activity, exercise, and food digestion. TDEE is always higher than BMR.
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Disclaimer: These external resources are provided for informational purposes only. Always consult with healthcare professionals before making significant changes to your diet or exercise routine. We are not affiliated with these websites and cannot guarantee their accuracy or availability.