TDEE Calculator

Find out how many calories your body burns each day.

Subheadline
Your Total Daily Energy Expenditure (TDEE) estimates how many calories you need to maintain your current weight.

How to Use the Calculator

Enter your age, height, weight, and sex
Select your activity level
Click Calculate TDEE

Your estimated daily calorie needs will appear below.

Your Total Daily Energy Expenditure (TDEE) is the number of calories your body uses in a day, including movement, exercise, and basic functions like breathing and digestion.

Knowing your TDEE helps you understand how much to eat to maintain, lose, or gain weight. It’s often used as the next step after calculating BMI.

What Your TDEE Means

Your TDEE represents the approximate number of calories your body needs each day to maintain your current weight.

Eating:

Around your TDEE → weight maintenance
Below your TDEE → potential weight loss
Above your TDEE → potential weight gain

These are estimates, not exact numbers.

Activity Level Explanation

Your activity level helps adjust calorie needs based on how much you move during the day.

Sedentary – little to no exercise
Lightly Active – light exercise 1–3 days per week
Moderately Active – exercise 3–5 days per week
Very Active – hard exercise most days
Extra Active – intense training or physical job

Choosing the closest match gives the most useful estimate.

Calorie Target Ranges

Based on your TDEE, you may see suggested calorie ranges for different goals:

Maintenance: around your TDEE
Mild deficit: slightly below TDEE
Moderate deficit: further below TDEE

These ranges are meant for general awareness, not strict rules.

Limitations of TDEE

TDEE calculators:

Use formulas and averages
Don’t account for metabolic changes
Can’t reflect daily fluctuations

Your actual calorie needs may vary based on lifestyle, health, and consistency.

Next Steps CTA

Ready to go one step further?

Once you know your TDEE, the next step is estimating a calorie deficit that aligns with your goals.

👉 Calculate Your Calorie Deficit

FAQ

What is a TDEE calculator?
A TDEE calculator estimates how many calories your body burns each day based on personal details and activity level.

Is TDEE the same as BMR?
No. BMR estimates calories at rest, while TDEE includes daily activity.

How accurate is a TDEE calculator?
TDEE provides an estimate. Actual needs can vary.

Should I eat exactly my TDEE?
TDEE is a reference point, not a requirement.

Disclaimer

This TDEE calculator is for informational purposes only and does not provide medical or dietary advice. For personalized guidance, consult a qualified professional.