TDEE is the total number of calories your body burns in a day including exercise and daily activity.

TDEE is an estimate based on standard formulas and activity levels.

How do I use TDEE to lose weight?

To lose weight, consume about 500 calories less than your TDEE per day.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to know how many calories you need per day for maintenance, fat loss, or muscle gain.

Gender

Age (years)

Units

Height (cm)

Weight (kg)

Activity Level

Your TDEE: calories/day

Goal	Calories / Day
Maintenance
Weight Loss (~0.5 kg/week)
Muscle Gain

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes calories burned through basic bodily functions, physical activity, and exercise. Knowing your TDEE helps you control weight effectively.

How the TDEE Calculator Works

This calculator uses the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine TDEE.

TDEE Formula

TDEE = BMR × Activity Level

Example

A 30-year-old male, 175 cm tall, weighing 70 kg with moderate activity has a TDEE of about 2,550 calories per day.

Using TDEE for Weight Goals

Maintain weight: Eat at TDEE
Lose weight: Eat ~500 calories less than TDEE
Gain muscle: Eat ~300 calories more than TDEE

Accuracy & Disclaimer

This calculator provides estimates. Actual calorie needs may vary depending on body composition, genetics, and lifestyle.